WORKOUT 18.1 RX (MEN/WOMEN) Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35( 5 WITH ONE ARM AND 5 WITH THE OTHER ARM) 14/12-cal. row WORKOUT 18.1 SCALED MEN/WOMEN HANGING KNEE RAISE DB HANG CLEAN AND JERKS 35/20
In 12:00 Complete: 40/30 cal Row Then AMRAP of: 3 Muscle up/ 6 Pull up 6 Dead Lift 275/185 12 Wall Ball Shots Core Cash Out: 21-15-9-15-21 Russian Twist 45/25 PVC Sit ups
FOR TIME: 800m Run 50 DB Snatch 50/35 600m Run 50 Single Arm Russian KBS 53/35 400m Run 50 Single Arm DB Push Press 50/35 200m Run 50 H.R. Push Up 100m Run THEN Accessory Cash Out: 200m Walking Lunge (3 laps inside)
EMOM x 7:00 MIN 5 Back Squats @75% Of 1RM THEN 20:00 MIN AMRAP 40 Double Unders 300m Run 20 Med Ball Cleans 20/14 10 KBS 70/53 THEN Accessory Work: For Time: 100 Plate Bench Press 45/35
8:00 MIN Core Wod 10 Hanging L-sit Raises 15 PVC Sit Ups 20 Grass Hoppers “Cindy” 20:00 MIN AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Mobility Cash Out: 2 SETS OF; 1:00 MIN Banded Shoulder Stretch Each Side
