warm up
400m run
40 double unders
10 wall ball shots (20#/12#)
10 ghd sit ups
overhead keg carry 50m
pvc x 10:
-push press
-front squat
-hang power clean
workout
max rounds in 10 mins at each station
95# hang squat cleans x 7
pushups x 12
rest 3 mins
95# push jerk x 7
pull ups x 12
rest 3 mins
95# ohs x 7
abmat situps x 12
post rounds for each station for score
400m run
40 double unders
10 wall ball shots (20#/12#)
10 ghd sit ups
overhead keg carry 50m
pvc x 10:
-push press
-front squat
-hang power clean
workout
max rounds in 10 mins at each station
95# hang squat cleans x 7
pushups x 12
rest 3 mins
95# push jerk x 7
pull ups x 12
rest 3 mins
95# ohs x 7
abmat situps x 12
post rounds for each station for score
dustin . 166 . mod . 10 / 9 / dnf
ReplyDeletechristian . 153 . rx . 13 / 10 / 5
jon . 156 . mod . 9 / 5 / 6
steve c . 207 . rx . 9 / 6 / 6
cav . 163 . mod . 10 /6 / 4
harra e . 246 . mod . 7 / 7 / 6
caleb . 155 . rx . 11 / 7 / 9
one-2 . 180 . rx . 6 / 4 / 4
turbo j . 159 . rx . 10 / 7 / 9
luis . 135 . mod . 4 / 5 / 3
jv . 115 . mod . 7 / 5 / 5
brannon . 187 . mod . 6 / 3 / 8 @ pvc
ryan . 200 . mod . 6 / 5 / 5
rey . 220 . mod . 6 / 5 / 3 @ pvc
rob . 190 . mod . 5 / 4 / 7
dustin, jon and christian performed the following rep scheme by mistake:
ReplyDelete5 / 10
7 / 12
10 / 15
the correct rep scheme for each 10min amrap station is 7 reps of the barbell movement & 12 reps of the bodyweight movement.
163.12/6/6(75#OHS). Thanks for the challenge, JAX. Damn OHS's elude me...no wrist or shoulder flexibility.
ReplyDeleteJust realized I performed the wrong rep scheme too...my bad.
ReplyDeleteTX Bill. 180. rx. 9/7/7. Thanks, nice one.
ReplyDelete