3.02.2023

FUNday - 23.3

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Masters 55+

♂ Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135 lb


3.01.2023

2.28.2023

Wednesday

For TIME:
 500m ROW
 20 1arm DB Snatches  
 20 Double DB Squat Cleans
 500m SKI
 20 Double DB Squat Cleans
 20 1arm DB Snatches  
 500m BIKE

♀ 30-lb DBs ♂ 45-lb DBs

Knowledge Bombs Abound:



2.27.2023

Tuesday

4 Rounds for TIME of:
 200m RUN
 100m Farmers Carry

♀ 45-lb DBs ♂ 65-lb DBs

TABATA: Flutter Kicks & Hollow Rocks



2.26.2023

Monday- Part 2

Open Test 23.2A & 23.2B

23.2A:
AMRAP in 15min of:
 5 Burpee Pull-UPs
 10 Shuttle Runs (1 rep=50 ft)

-Add 5 Burpee Pull-UPs after each Round.

Immediately followed by 

23.2B:
5min to establish:
1-rep-max Thruster (from the floor)

Workout Description & Scorecard