AMRAP in 10 min:
7 deadlifts, 225lb
21 air squats
200m run
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
Yesterday I did:
For quality: 5 strict pull-ups, 5 toes-to-bar, 10 goblet squats 1.5pd
Today: 5 rounds+7+21+20m
Ultimate Conditioning at the local Y today:
Warmed up with some shuttle sprints
18-15-12-9-6
pull ups (strict)
burpee double push-ups
two kettle bell snatches (30#)
then
EMOM until you can’t complete sets in a minute
300 m run
two kettle bell clean-squat-thrusters (30#) (1 the 1st rd, 2 the 2nd rd, etc)
then
20 V-ups
20 sit-ups
20 side leg things
20 leg raises
20 hollow rocks
10 V-ups
10 sit-ups
10 side leg things
10 leg raises
10 hollow rocks
Used 205# for dead lifts
5 rds + 3 deadlifts
Forgot to mention I sub’d 200 m run with a 200m row.
4 rounds + 50m run @115#