February 8, 2016

AMRAP in 12 Minutes of:
4 Handstand Pushups or 4 Push Press 95/65*
8 Deadlifts 135/95
4 HSPU
8 Deadlifts 135/95
16 Box Overs 24/20
8 HSPU
8 Deadlifts 185/125
8 HSPU
8 Deadlifts 185/125
16 Box Overs 24/20
12 HSPU
8 Deadlifts 225/155
12 HSPU
8 Deadlifts 225/155
16 Box Overs 24/20
16 HSPU
8 Deadlifts 275/185
16 HSPU
8 Deadlifts 275/185
16 Box Overs 24/20
20 HSPU
8 Deadlifts 315/215
20 HSPU
8 Deadlifts 315/215
16 Box Overs 24/20

*We will scale the HSPU today with a Push Press like they did last year in the Open.
One bar for deadlift. Change your own weight.
Score total reps

Here are this weeks aerobic workouts.  

Aerobic Capacity
A) AMRAP in 40 minutes of:
30 Front Rack Weighted Lunge 45/35 (perform 10 Push Press every 10 reps)
20 Calorie Assault Bike
30 OHS 45/35
20 Calorie Row

B) 3 Rounds
4:00 KB Snatch 35/26
1:00 Rest
4:00 Burpees to 6" Target
1:00 Rest

C) AMRAP in 45 Minutes of:
150 single unders
1000m row
50 Calorie Assault Bike
25 inch worms push-up
25 Back Extensions