Thursday, March 23, 2017

Jackie - Row, Thrusters, Pull-ups


Barbell
Bear Complex 7-6-5-4-3-2-1

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Body Weight Only (BWO)
AMRAP 16
Run 200m
200 Single-unders
20 Burpees
-then
AMRAP
1 Squat, 1 Push-up, 1 Sit up
*add 1 rep to each exercise each round


Foundations
For time / 17 cap
AMRAP 15
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
10 Push Press
10 Hang Power Snatch
10 Overhead Squats
10 Back Squats
*75/55/35

Conditioning - "Jackie"
For time
Row 1000m
50 Thrusters, 45/35# bar
30 Pull-ups

Competition
AMRAP 11
150 Double-unders
40 Pistols
30' Handstand Walk
20 Ring Muscle-ups
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Kicker
Rest 1 min
-then
For time:  30 Box Jump Overs, 24/20"

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