Happy 2019!

31
Dec

Happy 2019!

New Years Workout:

Teams of 3: 1 Works/2 rests

15 min. to get as far as possible…
40 OHS (95/65)
30 Pull-Ups
40 OHS (115/80)
30 C2B Pull-Ups
40 OHS (135/95)
20 Bar Muscle Ups
AMRAP OHS (155/105)

L1: (115/80)(135/95)(155/105)(175/115)
L2: (95/65)(115/80)(135/95)(155/105)
L3: (65/45)(75/55)(95/65)(115/80), RIng Rows, Pullups, C2B
L4: Goblet Squats (same weight each time)(KBS/Ring Rows/Jumping Pullups)

-Rest 5Mins-

15 min. to finish…Teams of 3: 1 Works/2 rests
750m Row (250m intervals)
75 Push Press 75/55
750m Row (250m intervals)
75 Front Rack Lunges 95/65
750 M Row (250m intervals)
75 Shoulder 2 Overhead (115/75)
750 M Row

L1: Same weights but 100 reps of each
L2: (75/55)(95/65)(115/80)
L3: (65/45)(75/55)(95/65)
L4: DB Everything.. same weights across, 600 M Row (switch @ 200M)

-Rest 5 Min-

For Time… 15 Min Cap… Teams of 3: 1 Works/2 rests
50-40-30-20-10
KB Snatch (5/arm at a time)(hang)
Pushups
Air Squats

L1: Start on the round of 60, 52/35, Ring Pushups
L2: 52/35, Pushups
L3: 35/25 (DB Snatch), Mod Pushups
L4: Start on the round of 40…25/20 DB Snatch, Mod Pushups

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