HEY MAN IS THIS THE ARCVHICE
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
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A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
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Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
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3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
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10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
Post results to comments.
OPEX Winter Classic – 3 events, 1 starting every 15:00:
Event 1, AMRAP in 12:00:
11 bar-facing burpees
11 squat snatches, 115/75
9 bar-facing burpees
9 squat snatches, 155/105
7 bar-facing burpees
7 squat snatches, 205/135
5 bar-facing burpees
5 squat snatches, 225/145
*if you complete the above work, establish a max squat snatch in the remainder of the 12:00 as a tie break
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Event 2, AMRAP in 12:00:
2 rounds of (2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70/53)
5 squat clean thrusters, 155/105
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Event 3, for time w/12:00 cap:
111 row calories, off the rower every :60 for you choice of either 5 toes-to-bar or 5 box jump-overs @ 24/20
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
