Friday – Run/Gym + Skill/Core + WG Based AMRAP
3 rounds, ez
1:30 min AirBike
5-10 Toes to Bar
(Into..)
3 rounds, ez
1:30 min Rowing
5-10 HSPU
+
3 rounds for completion:
3 L arm DB Hang Power Clean to Push Jerk + 3 L arm DB Front Squats – challenging
3 R arm DB Hang Power Clean to Push Jerk + 3 R arm DB Front Squats – challenging
+
Rest as needed
+
For Time:
21 Overhead Squats @ 65/95lbs
5 Rope Climbs to 12ft
15 Overhead Squats @ 65/95lbs
3 Rope Climbs to 12ft
9 Overhead Squats @ 65/95lbs
1 Rope Climb to 12ft
Scaled workout – Friday – July. 6
If a client can overhead squat but cant do rope climbs – I want them to do the following:
For Time:
21 Overhead Squats
10 Inverted Rows
15 Overhead Squats
10 Inverted Rows
9 Overhead Squats
10 Inverted Rows
*If a client can’t do both OHS/RC – do the following:
21 Wall Balls
10 Inverted Rows
15 Wall Balls
10 Inverted Rows
9 Wall Balls
10 Inverted Rows
*if a client can’t RX the weight on OHS scale the loading appropriately, if they can’t do that many “RC” – scale the reps accordingly – 3,2,1 – 2,1,1, etc