1/25/21- Nasty Girls

 

3 rounds for time of: 50 air squats 7 muscle-ups 10 hang pwr clean 135/95 Apex Best Vault Workout

Tuesday

Devil Dogs

AMRAP 5 Minutes 40/30 Cal Bike 20 Box Jump Overs 24/20" Max Devil Press 35+ /25- Rest 3 MInutes AMRAP 5 Minutes 30/20 Cal Bike 15 Box Jump Overs 24/20" Max Devil Press 35+ /25- Rest 3 MInutes AMRAP 5 Minutes 20/10 Cal Bike 10 Box Jump Overs24/20" Max Devil Press 35+ /25- Record Each of your Devil Presses per round and Overall Total

Wednesday

All Access

For time: 3 rounds for time of: 500m Row 15 TTB 9 OHS 165/115

Thursday

Snap-Shot

AMRAP 12 Minutes 5 Thrusters 115/75 7 Burpees 10 KBS 53/35

Friday

Showdown

5 rounds for time of: 60 double unders 20/17 cal echo bike 10 deadlifts 225/155 1 rope climb

Saturday

Practice

For time: 25 strict HSPU 50 Kipping HSPU *At 0:00 and every 2 minutes 12/9 cal Row ( scale up for higher-level athletes 15/12 cals) (If you complete earlier than 10 minutes you have an additional break) ***10 minute Cap Rest 5 minutes 10 minute AMRAP 3-6-9-12-15-18-21-24-27-30: UB Wallballs 20/14 *Consider going heavier for those very comfortable with Wall balls