Monday March 25, 2019
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
18 min Partner AMRAP
10 Burpee box jumps 24/20”
*Partner 1 will begin ab mat sit ups and burpees while Partner 2 runs 400m. When Partner 2 returns, they’ll pick up where Partner 1 left off treating the movements like a shared AMRAP.
Build to a heavy Shoulder Press triple in 15minutes
3 Person Teams
Player 1: 10 Weighted box step overs 50/35lbs
Player 2: Active hang from the pull up bar
Player 3: Tall Plank
*Teams will rotate through the movements with one person completing all the stepovers while another person hangs from the pull up bar, and the last team member must hold a tall plank. If the person hanging from the pull up bar drops to the floor, or the person performing the tall plank decides to rest, then the person doing stepovers must wait until they’re both engaged in order to continue.
2019 Open Mash-Up
Teams of 4:
Round 1 – 8min EMOM
Min 1: Pair 1 Synchro TTB, while Pair 2 alt Power snatches @ 135/95lbs = Rx. 95/65lbs = Scaled
Min 2: Pair 1 Synchro Burpees, while Pair 2 alt Power Snatches
Min 3: Pair 2 Synchro TTB, while Pair 1 alt Power snatches
Min 4: Pair 2 Synchro Burpees, while Pair 1 alt Power Snatches
Round 2 – 8min AMRAP
10 alt DB lunges in place (Rx = Overhead, Scaled = Not overhead) 50/35lbs
5 Strict HSPUs = Rx 10 Push ups = Scaled
30 DUs / 50 Singles
*3 people work while 1 rests. When everyone is done with their reps in the given movement, they rotate. 45 reps = 1 round for the team. Lunges are performed with 1 DB.
Round 3 Chipper
40 Bar MUs = Rx, 80 Pull ups = Scaled
80 Squat cleans 135/95lbs = Rx 95/65lbs = Scaled
150/120 Cal Row
*This is a true chipper with 3 team members chipping away at any movement the entire time and one person resting at all times. 1 rower per team.
12min Time Cap
75 BB Thrusters 115/75lbs
3 Burpees to start and at the top of each minute.