Thursday 7/23

WARM UP

3:00 bike

3:00 row

3 rounds:

5 deadlifts

5 clean pulls

5 muscle cleans

5 ring rows

5 piked push ups

SKILL

EMOM 15:00:

2 power cleans

RX: (205/135)

55+: (185/125)

Lv2: (245/165)

WORKOUT OF THE DAY

For max reps with partner

“Puller’s Paradise”:

8:00 AMRAP:

25/20 calorie row each

25 chest to bar pull ups each

AMRAP deadlifts

RX: (255/155)

55+: (185/125)

-5:00 rest-

“Pusher’s Paradise”

4:00 AMRAP:

15/10 calorie bike each

15 HSPU each

AMRAP thrusters

RX: (135/95)

55+: (95/65)

*Athletes must rest while partner is working. Score total reps completed.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

“Death by 2 KB swing then 2 double unders”

*Start at 2 KB swings and add 2 every round until failure to complete. Continue count from wherever athlete failed but now counting double unders. Continue until failure to complete prescribed reps in the minute. Score for the workout is highest successful KB round and highest successful double under round.

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