Monday: “Nancy 2.0”

3 Rounds for time:

30 Overhead squats 75/55

800m run

*mainsite workout 2-26-2020

Tuesday: AMRAP

17 min AMRAP

500m row

3-5 strict ring dips

5 rower pike ups

 

Wednesday: Rounds for Time

4 Rounds for Time:

7 Dumbbell Push Jerk (heavy)

3-5 bar muscle ups (unbroken)

20 Air Squats

*13 min time cap

 

Thursday: Ladder for time

For time:

1-2-3-4-5-6-7-8-9-10 Power Cleans 135/95

1-1-2-2-3-3-4-4-5-5    Rope Climbs

*15 min time cap

Friday: intervals

4 Rounds:

10/8 Cal Assault bike

10 burpees

*3 min rest between sets

 

Saturday: Hero Wod

Partner “Jack”

20 min AMRAP

20 Push Press 115/75

20 KBS 24/16

20 box jumps 24/20