“ Brown Eyed Girl “
With a 20:00 Running Clock:
A) 10-8-6-4-2 of:
DB Devils Press (50/35 X 2)
Bar Over Burpees
- THEN -
B) Hang Squat Clean
- 1 Rep Max in remaining time
” SWEAT “
A) From 0-10:00
10-8-6-4-2 of:
Machine Cals
SA Devils Press
B) From 10-20:00
10-8-6-4-2 of:
Machine Cals
Burpees To Plate
C) From 20-30:00
10-8-6-4-2 of:
Machine Cals
Plate Ground To Overhead
“ Hot Pursuit “ (All Classes)
2 ROUNDS OF
In a 4:00 WIndow:
500/400m Row
10 Power Cleans (155,105)
Max Bar Over Burpees
- Rest 2:00 -
In a 4:00 Window:
15 Bar Over Burpees
10 Power Cleans (155,105)
Max Meter Row
- Rest 2:00 -
* * SWEAT will complete DB Double Power Cleans and Burpees Over The DB * *
Weather Changes
-No 5/6AM Classes
-Open gym 9-12pm
Remainder of day = Normal
A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-
” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold
" SWEAT " (8AM ONLY)
AMRAP 22:
1200m Run
600m Row
30 Wall Balls (20,14)
15 Burpee Box Jumps (20")
A) Squat Cleans
Establish a heavy double (Not TnG)
- Then -
B) " Deuces Wild "
For Time:
15-12-9-6-3:
Squat Cleans (95,65)
Bar Over Burpees
“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
