Category: Uncategorized

Overhead squat 5-5-5 Pause for 1 second at the bottom of every rep
— 
7 overhead squats
7 burpees over the bar
AMRAP 10 minutes
no Rx weight

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19.3 Photo courtesy of Hieu Nguyen

Partner Workout

bike 100 calories (split evenly)

run 1 mile Relay style, one partner then the other

run 800m

run 400m

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Nate had some war paint for 19.3 (photo:Andy Harris)

200ft. DB overhead one arm walking lunge 50/35

50 DB step ups 24/20

50 strict HSPU

200 ft. handstand walk

Get as far as possible in 10 minutes

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Mike B.

2 snatch pulls + 1 power snatch – work to a heavy complex 15 minutes
…..
15 KBS
12 step ups with KB 20/16
Run 3 down and backs
AMRAP 20

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Amy (and the little one) getting in 91.2

A. Back squat 3 x 8
B.
Minute one strict DB press
Minutes 2 and 3 wall ball
3 rounds
Score total reps, there is no Rx weight

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Cole

20 burpee box overs
Directly into
21-15-9
Calorie row
Calorie bike
then
20 HSPU
Directly into
21-15-9
Calorie row
Calorie bike
Then
20 burpee box overs
For time

Image may contain: Alexa Nolte, basketball court and outdoor
Alexa during 19.2