Long and Bodyweight; August 2017

1.”Zimmerman”

25 Min AMRAP

11 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 11 Bar Kips+Ring Rows; 6 Bar Kips+Ring Rows

2 Deadlifts (315/205; 265/175; 205/135; 165/110; 115/80)

10 Handstand Push-ups; 5 Handstand Push-ups; Push Jerks (1/2 Body Weight; 1/3 Body Weight; 1/4 Body Weight)

 

2. “Kelly”

5 Rounds

Run 400m; Run 200m

30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

30 Wall Balls (20/14; 14/10; 10/6; 8/5)

 

3. “Hammer”

5 Rounds

5 Power Cleans (135/95; 115/80; 95/65; 70/50; 45/35)

10 Front Squats (135/95; 115/80; 95/65; 70/50; 45/35)

5 Jerks (135/95; 115/80; 95/65; 70/50; 45/35)

20 Pull-ups; 10 Pull-ups; 20 Bar Kips+Ring Rows; 10 Bar Kips+Ring Rows

Rest 1:30

 

4. “Cindy”

20 Min AMRAP

5 Pull-ups; 5 Bar Kips+5 Ring Rows

10 Push-ups; 5 Push-ups; 10 Elevated Push-ups

15 Air Squats; 8 Air Squats

 

5. 30 Muscle-ups; 30 Jumping Muscle-ups; 30 Ring Swings+30 Ring Rows