Tuesday, January 30

January 30, 2018

 

:30 Seconds
Easy Row
Bodyweight Good Mornings

:20 Seconds
Medium Row
Active Spidermans

:15 Seconds
Fast Row
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Metcon (Time)

30 Handstand Push-ups
Rest 2:00
30 Handstand Push-ups
*Repeat from last week

 

Rx+ Strict

 

Come Clean (AMRAP - Reps)

AMRAP 3:
24 Box Jump Overs (24/20)
24/16 Calorie Row
Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
21/14 Calorie Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
18/12 Calorie Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
15/10 Calorie Row
Max Power Cleans (185/135)

Rx+ 135/95, 155/105, 185/135, 205/145
*Score Power Cleans Only

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