Last time HERE
WarmUP
90s Light Row
5 HR Push Ups
10 Slow Air Squats
30s Sampson (ea way)
90s Light Bike
5 Burpees
4 Box Step Ups, each leg
15 Good AM's w/ 10-25#
20 Sit Ups
BB Warm-Up
1 easy Rnd:
9cal Row
6 Pwr Cleans
3 Burpee Box Jump Overs
POWER CLEAN Work
Every 90s x 6 sets (climbing)
2 x Pausing Power Cleans
2s Pause @ Knees, High-Hang & Catch
50%-55%-60%-65%-65%-65%
DOCE
Pt #1
AMRAP in 4min:
27 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
4MIN REST
Pt #2
AMRAP in 4min:
27 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
4MIN REST
Pt #3
AMRAP in 4min:
27 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Couple of newbies joined in the group today so 2 stair laps was sub for the 27 cal row for them...them.
Wendt had bad rower so 24 cals counts as the 27...
Charlie ~ 115 / 95 / 75 for PC ~ 8 BBJO / 1 Rnd / 8 BBJO
Tyler C. ~ 65# across for PC ~ 6 BBJO / 5BBJO / 3 BBJO
Wendt ~ 115/95/75 for PC ~ 5 BBJO* / 4 BBJO* / 10 BBJO
tb ~ 135-145-155-165-165-170 / 1 Rnd / 57 Reps (9BBJO) / 62 Reps (14BBJO)
SOB...just 1 BBJO shy of 1 Rnd on last one... First set just wiped me out!!! WOW...
*Wendt did 27 PC on first two rounds...not enough O2 getting to the brain...
Incline my heart according to Your will, O God.
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