Thursday’s Workout: 10-4-18

Conditioning:

 Performance Challenge Testing: Muscle up, pull up, toes to bar

 

Black or Rx: AMRAP in 5 minutes of:

10 Deadlifts 185/135

5 Dead hang pull ups

10 Box jump overs 24”/20

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

8 Deadlifts 225#/155

4 Dead hang pull ups

8 Box jump overs 24”/20

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

6 Deadlifts 275#/185

3 Dead hang pull ups

6 Box jump overs 24”/20

 

 

Green or Scaled: AMRAP in 5 minutes of:

10 Deadlifts 135/95

5 Assisted pull ups

10 Step up overs 24”/20

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

8 Deadlifts 155#/105

4 Assisted pull ups

8 Step up overs 24”/20

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

6 Deadlifts 185#/135

3 Assisted pull ups

6 Step up overs 24”/20

 

Blue or Rx+:

AMRAP in 5 minutes of:

10 Deadlifts 225/155

10 Chest to bar pull ups

10 Box jump overs 30”/24

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

8 Deadlifts 275#/185

8 Chest to bar pull ups

8 Box jump overs 30”/24

Rest 2 minutes, then:

 

AMRAP in 5 minutes of:

6 Deadlifts 315#/225

6 Chest to bar pull ups

6 Box jump overs 30”/24

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