2015-01-27

GAMES - SESSION 20

GAMES - SESSION 20

Take 10-15 minutes and work Muscle Up and/or CTB pull up skill
- work smooth consistent reps

WORKOUT:
You pick the order on this one... Pick the workout with your WORST movements to do 1st, the second worst one to do SECOND & the one with the movements you're the best at to do last...

You must do ALL THREE of the 4 minute AMRAPs...

WOD #1:
4 minute AMRAP:
15 Deadlifts (155#/225#)(60% 1RM)
15 Burpees Over Barbell

REST 2 MINUTES

WOD #2:
4 minute AMRAP:
12 HANG DB Snatches (40-55#/55-70#)(Don't have to alternate)
12 Pull Ups (No CTB)

REST 2 MINUTES

WOD #3:
4 minute AMRAP:
9 Power Cleans (93#/135#)(60% 1RM)
9 Toes 2 Bar

POST WORKOUT:
GH Raises 2 x 6-8 (Add an extra 1-2 reps compared to last week)
V Ups 2 x 8-12 (2 more reps each set compared to last week)

2 comments:

Lisa Dempsey said...

#3: 3rds + 6
#2: 1rd + 18
#1: 2rds + 16
55# clean/105# DL/30&25 DB snatch
Pullups and snatch felt off today.

Susannah Dunn said...

DL(125#): 1rd+ 15 DL and 11 burpees
DB snatch:(45# then 35#): 1rd+ 12 DB snatch and 6 pull ups....terrible
PC(93#): 2 rds