“ Guess Who “
For Time:
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
1,000m Row
3 Rounds of “Macho Man”
- Round 1 @ 115/85
- Round 2 @ 135/95
- Round 3 @ 155/105
* * Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks * *
” SWEAT “
AMRAP 18:
1,000m Row
30 DB Deadlifts
20 DB Front Squats
10 DB Burpees
* All movements performed with 2 x Dumbbells *
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
“ SWEAT ”
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
50 Burpees
100 Wall Balls
150 KBS
* Teams divide reps as needed *
“ Hold The Door “
Teams of 2
AMRAP 25:
400m Run (Both Athletes)
10 Rounds of “Macho Man”
* Partners alternate full rounds of “Macho Man” *
” Macho Man “ = 3 Power Cleans + 3 Front Squats + 3 Jerks….Rx = 185,135
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
“Wise Men”
AMRAP 3:
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Push Jerks (135/95#)
Rest 3:00
AMRAP 3:
3 Power Cleans(155/105#)
3 Front Squats(155/105#)
3 Push Jerks (155/105#)
Rest 3:00
AMRAP 3:
3 Power Cleans (185/135#)
3 Front Squats (185/135#)
3 Push Jerks (185/135#)
! Pump Day ! "
- Macho Man Suplex -
Work to a heavy complex of:
3 Power Cleans + 3 Front Squats + 3 Jerks
- Then -
" Not So Macho Man "
OTM x 9
- 2 PC + 2 Front Squats + 2 Jerks
**Athlete Chooses Weight**
