Friday’s Workout: 9-22-17

Conditioning:

Black or Rx: In 6 minutes, complete as many rounds and reps as possible of:

40 Wall Ball 20#/14 buy in, then complete as many rounds of the following:

12 Push Jerks 75#/55

12 Bar Facing Burpees

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

30 Wall Ball 20#/14 buy in, then complete as many rounds of the following:

9 Push jerks 95#/65

9 Bar Facing Burpees

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

20 Wall Ball 20#/14 buy in, then complete as many rounds of the following:

6 Push jerks 115#/75

6 Bar Facing Burpees

 

Green or Scaled:

In 6 minutes, complete as many rounds and reps as possible of:

40 Air Squat buy in, then complete as many rounds of the following:

12 Ring rows

12 Squat thrusts

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

30 Air Squat buy in, then complete as many rounds of the following:

9 Ring rows

9 Squat thrusts

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

20 Air Squat buy in, then complete as many rounds of the following:

6 Ring rows

6 Squat Thrusts

 

Blue or Rx+:

In 6 minutes, complete as many rounds and reps as possible of:

40 Wall Ball 20#/14 buy in, then complete as many rounds of the following:

12 Push Jerks 115#/75

12 Bar Facing Burpees

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

30 Wall Ball 20#/14 buy in, then complete as many rounds of the following:

9 Push jerks 135#/95

9 Bar Facing Burpees

Rest 3:00

In 6 minutes, complete as many rounds and reps as possible of:

20 Wall ball 20#/14 buy in, then complete as many rounds of the following:

6 Push jerks 155#/105

6 Bar Facing Burpees

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