LOOK BACK IN YOUR BOOK TO October 27 2019

Do Open 19.1 and Nicole or Open 19.1 and Amanda 

Open Workout 19.1   

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots( chest throws)
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

 

Nicole

• Run 400 meters
• Max rep Pull-ups.. instead of pull ups do bent over rows …...

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

OR

Amanda

9, 7 and 5 reps of:

• Muscle-ups/ DIPS to modify /Skull crusher lying on floor
• Snatches (135/95 lb.)

For Time

 

FLOATER    5 ROPE CLIMBES 

FINISHER 

• 10 bicep curls … hammer
• 10 dips or tricep press using bands 
• 10ps  side plank eternal rotation … use small wights …… can be from knees