In Teams of 3, AMRAP 20: 12/9 Calorie Row 8 Burpees 4 Power Clean and Jerks
Partners complete full rounds, then switch. Starting load is 135/95. After every 6 rounds (each partner moving through twice), the load increases. Male weights: 135-155-185-205-225 (Max rounds at 225) Female weights: 95-105-125-135-145 (Max rounds at 145) Score for the team is max rounds + repetitions completed.
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up