Saturday 23 March, 2013

“Chelsea”

EMOM for 30 minutes perform:
5 Pull-up
10 Push-up
15 Squat

Score is total number of rounds you can complete without going over the minute allotted for each round.
*The goal is to complete 30 minutes of work. Scale the workout in order to accomplish this. The BEST way to scale this workout is to change EMOM to every 90 seconds or every 2 minutes once you fail the first EMOM.

BB Gymnastics

Squat Clean: 3 x 3 @ 70%, 3 x 2 @ 80%, 2 x 2 @ 90%

Gymnastics

10 Min AMRAP
5 Strict Chin ups ( add weight if possible )
8 HSPU
10 Toes to bar
5 Strict Pull-ups ( add weight if Possible )
15 Tuck Crunches
0:10’s False Grip Hold
*Focus on this is movement, NOT quantity.

Conditioning

12-9-6-3
Power Snatch @ 135lbs/95lbs
Walking Lunges with plate over head 45/25lbs
Burpees