140925 ~ Amrap Heaven!

Strength:

Complete 2 Rounds of the following.  1 minute of work, 30s to rest and switch out plates:

Round will consist of:

Min 1: 1 x 5 regular strict press @ 75-80% of 1RM Strict Press

Min 2: 1 x 5 strict press with 3 second hold at lock out @ 75-50%

Min 3: 1 x AMRAP at 75-80% 1RM Strict Press

Skill:

a. Double Tabata x 4 (40s on, 20s off)

Wall Walks (or Max Distance Handstand walk)

rest 1 min

b. Double Tabata x 4

Strict Dips (weighted if possible)

Record total reps for each movement

Conditioning:

Complete the following for total reps

1. AMRAP 5 min

12 Deadlifts (225#/ 155#)

12 Pistols

-Rest 1 min -

2. AMRAP 3 Min

9 T2B

9 KBS (50/35#)

- Rest 1 min -

3. AMRAP 1 min

ME 20m line touch shuttle run

Cash Out:

3 Rounds

10 "Shoot Thrus"

1min Hollow Rock Hold

 

 

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