"Jackie" and "Krang"
Jackie
1000M Row 50 Thrusters @45lbs
30 Pullups
Krang
AMRAP 105 Power Cleans (135, 95#)
10 Push-ups
15 Air Squats
Tuesday, 5 NOV
For time:
Run 800mRest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m
Wednesday, 6 Nov
10 Bench Press, 1 Squat (at Body Weight)9 Bench Press, 2 Squat
Work the ladder decreasing Bench, increasing Squat until
2 Bench Press, 9 Squat
1 bench Press, 10 Squat
Thursday:
IG folks will not be presentDo Friday's workout if you plan on not coming in on the training holiday.
Friday, 8 NOV
Proceed through the sequence below completing as many
reps as possible in 12 minutes of:
20 Cleans 100lb/66
20 box jump overs 24/20"20 Cleans 135/88
20 box jump overs 24/20"
20 Cleans 165/110
20 box jump overs 24/20"
As many cleans as possible at 200/135
Score = total reps.
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