again those are Cluster Sets.
After 2 Reps, rerack weight, rest for 15 seconds and do the last 2 Reps.
If you feel good built your weight up to a heavy set.
For Time:
100 Overhead Walking Lunges 20/15kg
One the minute: 5 PlateBurpees
Start the Workout with the burpees.
Every 2min going for a MAX of the day:
1 Clean (any style)
2 SplitJerks
Newbies - focus on good movement!
20min rounds for Quality:
5 PushPress @31X1 (no rack)
5 One Arm RingRows @2111
10 Reverse Lunges with one Arm Kettlebell Overhead (change arm after 5 steps)
Teams of 2 with one working at a time,
For Time:
1600m Row
100 Chest2Bar Pullups
100 HandstandPushUps
100 BackSquats 60/40kg
U have to Change the rowing at least every 400m
Scaling Options
Ch2B -> PullUps -> RingRows
HandstandPuhsUps - > one Mat -> Handrelease PushUps
Backsquats - scale weight if needed, NO racks
Coach Kathy turns 30 today!
Teams of 2
3 Rounds for Time of:
A: Rows 500m
B: performs 30m Walking Lunges
when both finished,
B: Rows 500m
A: Performs 30m Walking Lunges
Lunges should be weighted.
1st Round: Overhead
2nd Round: FrontRack
3rd Round: Farmers Carry
Keep Holding the weight until your partner finishes the row.
Going for a "Max" of the day but with perfect Movement!
3 Rounds for Quality of:
10 Reverse Lunges
20-30s Sorenson Hold
10 MedBall Hamstring Curls
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