11/1/21- EMOM

Coach Cowgril Tanya 

 EMOM: 10 Minutes

Odd minute: 5 Power Snatch (135/95) + 5 Burpees over the bar

Even minute: 5 Power Cleans (135/95) + 5 Burpees over the bar

Tuesday

Total Reps

3 Rounds Minute 1: Double Unders Minute 2: Air Squats Minute 3: Wall Climbs Minute 4: Box Jumps (20") Minute 5: Rest The score will be the total reps of 3 rounds added together. Wednesday

Big Weights

For Time: 4 sets of 15-13-11-9 unbroken front squats Note: Weight must come from the floor The score will be time to complete 4 unbroken sets and the heaviest weight used. Must complete 4 sets using the same load.

Thursday

9 Lives

9 Rounds For Time 1 Muscle Up 3 Strict HSPU 6 KBS (70/53)

Friday

Jackie 1000m Row 50 Thrusters (45#) 30 Pull-Ups Saturday

"Open Tester"...Partner Style AMRAP 20 minutes 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps 40 Toes to bar 30 Chest to bar pull-ups 30 Burpees 20 Power Cleans (145/100) 20 Jerks (145/100) 10 Snatch (145/100) 10 Muscle Ups