Tues, July 14, 2015

Chuck-NorrisAMRAP

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Push Ups
  • 10 Hang Power Cleans (light wt)

 

—Conditioning—

For Time:

  • 21-15-9 reps for time of:
  • Burpees
  • Hang Power Cleans (95/65)

Or Advanced complete:

  • 21-15-9-6-3 reps for time of:
  • Bar Facing Burpees
  • Power Clean (135/95)

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