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Rockin’ that Thang

20
Oct

Rockin’ that Thang

With a 19:00 running clock 

AMRAP (5:00) 

0:00-4:00 

18cal Row

15 burpees

12 Front Squats

4:00-5:00 (Rest) 

5:00-9:00

18 Wall-Balls

15 Box Jump overs

12 Hang Power Cleans

9:00-10:00 (Rest) 

10:00-14:00

15cal Row

12 burpees

9 Front Squats

14:00-15:00 (Rest) 

15:00-19:00 

15 Wall Balls

12 Box Jump overs

9 Hang Power Cleans

 

L1: 155/105, 20/14, 24”/20” (Two feet take off)

L2: 135/95, 20/14, 24”/20” (Two feet take off)

L3: 105/75, 14/12, 24”/20” (Step-overs allowed)

L4: Goblet Squats, 12/10, 17”/15” (Step-overs), Kettle-bell Swings

 

*Rotate through the three. Person 1 does one movement, then Person 2 moves to

the next movement (never repeating movements).

*Score=4 Separate AMRAPS

 

(3-min Rest)

 

17:00 Time Cap (CHIPPER!) 

100 Cal on Assault Bike

200 Double Unders

800m Slam-ball Carry

200 Double Unders

100 Cal on Assault Bike  

 

*1 Person working/1 Person resting 

*Just get it done!

L1: 50/35, Double Unders 

L2: 35/25, Double Unders

L3: 25/20, 1:2 Singles or 1/2 attempts 

L4: 20/15, Singles

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