2 rounds for time:
20 cleans, 20/40/60kg
30 handstand pushups
40 burpee over bar
every minute on the minute for 10 minutes: push jerk + power jerk + split jerk
Scores = time and max weight.
ENGINE for Wed 9/14
1:00 to complete 25 calorie row
1:00 to complete 50 double unders
1:00 to complete 25 toes-to-bars
1:00 to complete 50 double unders
1:00 to complete 25 slam ball
BODYBUILDING Wed 9/14
AMRAP in 5 minutes:
5 pullups
10 dive-bomber pushups
AMRAP in 10 minutes:
10 dips
20 twisting Zottman curl
Where should upload our pictures from spring and summer? Facebook has been the de facto place of upload for us for a long time, but with how privacy and social media is involving we’re not quite sure where to share all of you (other than here, of course)
Suggestions?
WORKOUT for Friday 9/9/2022
“HELEN”
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 12/16/24kg
12 pullups
Rx+ should should for a 16/24/32kg kettlebell and chest-to-bar pullups. SupeRx does 5 rounds instead of 3.
Post time to whiteboard!
ENGINE for Fri 9/9
100-90-80-70-60-50-60-70-80-90-100 single unders. Alternate between a 200m farmer’s walk and a 200m rack/gun walk between jump rope sets.