“Frantasy Land“
For Time
21-15-9
Thruster 95/65 lbs
Pull-Up
15-12-9
Thruster 115/85 lbs
Chest-to-Bar Pull-Up
12-9-6
Thruster 135/95
Bar Muscle-Up
Conditioning
With partner
8 Rounds for time of :
5 C2B
10 Burpees
15 DB squat cleans 35/50
While A 1round, B must do step-up
Max Box step ups
* A = 1R, B = Max step ups
* time cap 24min
Skill
EMOM 8
1 Snatch pull + 1 Power snatch + 1 squat snatch
Conditioning
EMOM 12
1- 7 Snatches 95/135 (BG : 10 reps)
2- Max Cal rowing
3- Rest
Running clock
0~7 min
3 rounds for time of :
40 DU (60 SU)
20 KB swings 16/24 (Bd : 24/32)
7~17 min
5 rounds for time of :
10 Thrusters 65/95
10 Bar lateral burpees
17 min ~
For time of :
200 DU (400 SU)
Skill
Barbell push jerk (moderate weight)
4 reps x 5 sets (from the floor)
14 min AMRAP
20 1 arm DB push jerks 35/50
15 Toes to bars
Complete each movement every 2min 30sec
34/42Cal Rowing
70 Push-ups
60 WBS 14/20
50 Pull-ups
40 Deadlift 115/165
* All reps complete = W : 254, M : 262
* Record = Total reps
Skill
Kipping & Butterfly pull up
Conditioning
5Rounds For time;
15 Thrusters 65 / 95
15 Pull ups
*Timecap 15min
Strength
Sumo Stance Box Squats 3reps x 5sets
Conditioning
14min AMRAP;
15 KBS 24 / 32
3 Wall Climbs
15 Sit ups
Happy new year 2020
Conditioning
3Rounds For Time;
20 Push Presses (75/55 lb)
19 Toes-to-Bars
20 Push-Ups
19 Box Jumps (24/20 in)
20 Back Squats (75/55 lb)
19 Jumping Lunges (L+R=1)
Then,
2020 meter Row
*Teams of 3
*Waterfall
