21-15-9
Warmup3 rounds, 20 calorie row 10 burpees Skill Level 1 4 rounds 5 strict dips on static bar 5 strict pushups 1 muscle up progression. Level 2 4 rounds. 20 second handstand hold 5
Nancy
Your choice of 10×1 cleans or clean and jerk. Add 7 lbs if you hit all your reps last week, then : NANCY 5 rounds for time 400m run 15 Overhead squats (95/65)
Open Workout 11.1
Wednesday. Warmup 3 rounds 10 hollow rock with pvc 10 arch rock with pvc 10 pass through. Skill Work Level 1 4 rounds 5 strict pullups with partner assist if needed 1 static open/close
Death by Squat Cleans
Skill work Level 1 – 10 min EMOM unbroken ring rows. Score is lowest number completed so start conservative. Level 2 – 10 min EMOM unbroken CTB pullups. Score is lowest number completed so
16.5
16.5 Open gym
16.5
Workout of the Day 16.5 Post your scores to the Whiteboard.
21-15-9
Strength Clean and Jerk, 10×1+7 Post your scores to the Whiteboard. Workout of the Day 21-15-9 Push-ups/sit-up Rest 2 minutes 21-15-9 Burpees/air squats Post your scores to the Whiteboard.
10 Minute AMRAP
Strength Squat 3×5@80-85% Post your scores to the Whiteboard. Workout of the Day 10 min AMRAP 15 GHD sit-ups 25 swings (2/1.5) 3 rope climbs (ct = leg less) Post your scores to the