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16 Workout Posts
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Lower back tightened up after 5th round. Could not continue5 rounds of: 15 Kettlebell Swings 53 lbs 15 Power Cleans 95 lbs 15 Box Jump (24 In.)s -
4 rounds of: 20 Tuck Jumps 15 Double Unders 10 Box Jump (24 In.)s
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10 Strict Presses 95 lbs 1 Burpee Pull Up 9 Strict Presses 95 lbs 2 Burpee Pull Ups 8 Strict Presses 95 lbs 3 Burpee Pull Ups 7 Strict Presses 95 lbs 4 Burpee Pull Ups 6 Strict Presses 95 lbs 5 Burpee Pull Ups 5 Strict Presses 95 lbs 6 Burpee Pull Ups 4 Strict Presses 95 lbs 7 Burpee Pull Ups 3 Strict Presses 95 lbs 8 Burpee Pull Ups 2 Strict Presses 95 lbs 9 Burpee Pull Ups 1 Strict Press 95 lbs 10 Burpee Pull Ups
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4 rounds of: 10 Back Squats 155 lbs 25 Double Unders
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5 15 ft Rope Climbs 30 Muscle-ups 30 Handstand Push-ups 30 Ring Dips 30 Push Up (Rings)s 30 Kettlebell Swings 2 pood 15 Pull-ups
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first half no legs4 Rope Climbs 5 Side Roll Burpees 3 Rope Climbs 10 Side Roll Burpees 2 Rope Climbs 15 Side Roll Burpees 1 Rope Climb 20 Side Roll Burpees
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3 Clean High Pulls 95 lbs 3 Clean High Pulls 135 lbs 3 Clean High Pulls 165 lbs 3 Clean High Pulls 195 lbs 3 Clean High Pulls 225 lbs
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50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups
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3 Front Squats 115 lbs 3 Front Squats 135 lbs 3 Front Squats 155 lbs 3 Front Squats 165 lbs 3 Front Squats 185 lbs
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200 m Runs 15 Air Squats 15 Push-ups 15 Ring Rows 12 Air Squats 12 Push-ups 12 Ring Rows 9 Air Squats 9 Push-ups 9 Ring Rows 200 m Runs
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5 rounds of: 10 Snatches 75 lbs 20 Russian Lunges 45 lbs plus a partial round of: 10 Snatches 75 lbs 0 Russian Lunges 45 lbs
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10 Hang Power Cleans 95 lbs 10 AbMat Sit-ups 9 Hang Power Cleans 95 lbs 9 AbMat Sit-ups 8 Hang Power Cleans 95 lbs 8 AbMat Sit-ups 7 Hang Power Cleans 95 lbs 7 AbMat Sit-ups 6 Hang Power Cleans 95 lbs 6 AbMat Sit-ups 5 Hang Power Cleans 95 lbs 5 AbMat Sit-ups 4 Hang Power Cleans 95 lbs 4 AbMat Sit-ups 3 Hang Power Cleans 95 lbs 3 AbMat Sit-ups 2 Hang Power Cleans 95 lbs 2 AbMat Sit-ups 1 Hang Power Clean 95 lbs 1 AbMat Sit-up
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400 m Runs 30 Lunges 45 lbs 30 Ring Rows 30 Thrusters 75 lbs 30 Knees To Elbows 1000 m Rows
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5 rounds of: 12 Wall Balls 20 lbs 10 Push-ups 20 Ring Rows
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3 rounds of: 500 m Rows 10 Thrusters 95 lbs
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