This is the LAST good workout day before the Ball & Chain!
Tomorrow we will have a workout, but those of us competing, will just be doing active recovery and "testing" some of the movements...
Warm-Up: Burpees & Movement...
EMOM x 10min:
odd: 5 Power Cleans (you choose the wt.)
even: 5 Front Squats (you choose the wt.)
For Completion:
Partner Up:
Partner A perform 20 HSPU (Strict if possible), while Partner B does 20 One-Arm Pull Ups (10 each arm)
Switch Exercises when you are both complete!
20 Burpee Wall Balls (A does a burpee and a wall ball...partner B does a burpee, catches the ball from A and tosses it up and back to A...this equals 2 reps)
40 Hang Squat Cleans (135#/95#)
40' Lungewalk with bar in front rack Position (135#/95#)
Britt ~ PC & FS
Dalaige ~ PC & FS
Val ~ 115# PC / 125# FS
tb ~ 155# PC / 185# FS
Britt & D ~ completed
Val & tb ~ completed
Did the workout at East and modified the partner workout.
ReplyDeleteDid EMOM×10 @ 75# for both cleans and front squats
For partner workout I did
20 push ups and dips/ 10 p.u. then 10 dips 10 p.u. then 10 dips
I did 20 jumping pull ups since there wasn't too many options for me
10 burpee wall balL's
20 hang squat cleans @75#
Wasn't sure what to do for last part so did 20 walking lunges while holding a 20# bar they have.
I timed it and it was 18:03
Witt
Did the workout at East and modified the partner workout.
ReplyDeleteDid EMOM×10 @ 75# for both cleans and front squats
For partner workout I did
20 push ups and dips/ 10 p.u. then 10 dips 10 p.u. then 10 dips
I did 20 jumping pull ups since there wasn't too many options for me
10 burpee wall balL's
20 hang squat cleans @75#
Wasn't sure what to do for last part so did 20 walking lunges while holding a 20# bar they have.
I timed it and it was 18:03
Witt