May 2020

Rest day

7 Minute AMRAP:
400 Meter run
40 Goblet Squats 55/35# Rx+70/55# MR45/25#
Max rep kettlebell Swings
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row or Bike
30 Back Squats 115/75# Rx+135/95 MRX 95/65#
Max rep over the bar burpees
Rest 3 Minutes
7 Minute AMRAP:
200 Double Unders
20 Front Squats
Max rep Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
*Athletes choice on order of AMRAP’s*

“Aerobic Annie” by DB
For Time:
500m Row or 1.2km A Bike
50 Doubles
50 Military Anchored Sit-ups RX+ 50 GHD
400m Run or 1km A Bike
40 Doubles
40 Military Anchored Sit-ups RX+ 40 GHD
300m Row or 0.75km A Bike
30 Doubles
30 Military Anchored Sit-ups RX+ 30 GHD
200m Run or 0.5km A Bike
20 Doubles
20 Military Anchored Sit-ups RX+ 20 GHD
100m Row or 0.25km A Bike
10 Doubles
10 Military Anchored Sit-ups RX+ 10 GHD
Compare to May 1, 2018.

For time:
3 Hang Power Snatch 95/65 Rx+115/75 MRX 75/55#
6 Bar Dips Rx+Ring Dips MRX Parallette’s or bands
6 Hang Power Snatch
9 Bar Dips
9 Hang Power Snatch
12 Bar Dips
12 Hang Power Snatch
15 Bar Dips
15 Hang Power Snatch
18 Bar Dips

21-15-9
Box Jumps 24/20” Rx+ 30/24” MRX 20/18”
Kettlebell SDHP 55/35# Rx+ 70/55# MRX 45/25#
Rest 2 minutes
21-15-9
Row (calories)
Kettlebell Swings
Rest 2 minutes
21-15-9
Burpees
Kettlebell Goblet Squats
*Athletes choice of order*