Monday the 13th

jamie-handstand-walk

I.
3 Rounds
10 Push-Ups
10 Empty Bar Thrusters
14 Shoulder Taps

II.
4 Rounds
1:00 On 2:00 Off
Max Front Squats in 1 set @ 60% 1RM

III.
5 Rounds
50ft Overhead Walking Lunge Steps W/ 50/35lb Dumbbells
5 Bar Facing Burpees
50ft Handstand Walk
5 Bar Facing Burpees

IV.
EMOM until Failure*
(20:00 Cap)
7 Clean and Jerks 135/95#
7 Handstand Push-Ups
Alternate Movements each round.
*Sets should be unbroken/touch and go

V. Please choose ONE of the following based on perceived weaknesses.

a.
Double Under “Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
All sets must be unbroken to continue on. You must stop after completing a set, before starting the next.

b.
3 Rounds
ME Unbroken Kettlebell Swings 70/53lbs
Rest 2:00

Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, EMOM, fitness, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s