FRIDAY 9-27-19

EARLY POST FRIDAY

WARM UP

2-3-Sets:

40 Single Unders

30 Second Wall Sit

20 AbMat Sit-ups

10 Glute Bridges

Warmup Set 1:

With Lighter Weights

6 Hang Power Cleans

5 Burpee Box Jump Overs

4 Push Jerks

3 Bar Muscle-ups

WOD 1

AMRAP 16:

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups

• In this AMRAP 16 workout, we’re looking to complete 3+ rounds, or a round at least every ~5:20

• Choose a moderate barbell weight that you could complete both movements in no more than 3 sets within the workout

• Choose a bar muscle-up rep number or variation that you could complete in sets of 2-4 sets within the workout

• There is no need to stand to full extension on the burpee box jump overs

WOD 2

3 Sets for Time:

20/15 Calorie Row

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets

• Enter 3 separate scores across these three rounds, with the score being the slowest round

• With 2 minutes of rest between each set, we’re looking to challenge ourselves by going big sets on the deadlifts and toes to bar

• Choose weights/variations on each that you can complete 20+ reps unbroken when fresh

• Within the workout, looking to complete these with 1 break max

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