Saturday 7-6-19



OPEN ATHLETE


Using the workout below, perform:
3 min amrap
rest 3 min
6 min amrap
rest 3 min
9 min amrap

Each interval begins from the beginning.
If you finish the workout in the 9 min window, your score is the time to complete.
Scored as three separate events.

20 Hang Power Snatch @ 115/80#
10 BBJOs @ 24/20"
20 Thrusters
10 BBJOs
20 Hang Power Clean
10 BBJOs
20 OHS
10 BBJOs
20 Muscle Ups

Report score to IG.
Report comprehensive results to comments.


SANCTIONAL ATHLETE

AM
Using the workout below, perform:
3 min amrap
rest 3 min
6 min amrap
rest 3 min
9 min amrap

Each interval begins from the beginning.
If you finish the workout in the 9 min window, your score is the time to complete.
Scored as three separate events.

20 Hang Power Snatch @ 115/80#
10 BBJOs @ 24/20"
20 Thrusters
10 BBJOs
20 Hang Power Clean
10 BBJOs
20 OHS
10 BBJOs
20 Muscle Ups

Report score to IG.
Report comprehensive results to comments.

PM
1 min assault bike
1 min side plank per side accumulated
1 min row
1 min elbow plank accumulated
1 min ski erg
1 min passive hang accumulated
1 min C2 bike
1 min handstand hold accumulated
x4


SCALED


Using the workout below, perform:
3 min amrap
rest 3 min
6 min amrap
rest 3 min
9 min amrap

Each interval begins from the beginning.
If you finish the workout in the 9 min window, your score is the time to complete.
Scored as three separate events.

20 Hang Power Snatch @ 95/65#
10 bar facing burpees
20 Thrusters
10 bar facing burpees
20 Hang Power Clean
10 bar facing burpees
20 OHS
10 bar facing burpees

Report score to IG.
Report comprehensive results to comments.


S&C

A1. Strict pull ups; amrap unbroken x5; rest 1 min
A2. Strict two arm DB press; 8-10x5; rest 1 min
B1. ring push ups; amrap sets of 2 unbroken in 1 min x4; rest 1 min
B2. Ring rows; amrap unbroken x4; rest 1 min
C. Band face pulls; 20-25x2; rest 1 min
D1. Band tricep push downs single arm; 25 reps x2/side; rest 30 sec bw sides
D2. DB bicep curls; 20 reps x2; rest 2 min
+
Farmers walk 400m for time 70/53#
+
Easy run 10 min