17.11.06 - South Loop Strength & Conditioning

17.11.06

Fitness
A. EMOTM 9:
1st: 10-30s hang from pull-up bar
2nd: 30-45s crab walk
3rd: 30-45s bear crawl

B. In teams of two, switching after each partner completes their work —
10 min AMRAP:
P1 – 3 manmakers (moderate load)
P2 – 10 burpees + 10 wall balls
-Into
10 min AMRAP:
P1 – 10 burpees + 10 wall balls
P2 – 3 manmakers (moderate load)

Performance
A. EMOTM 9:
1st: 1-2 hang-to-inverted on rings
2nd: 1-2 skin-the-cats
3rd: 30-45s bear crawl

B. In teams of two, switching after each partner completes their work —
10 min AMRAP:
P1 – 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead (95/65)
P2 – 10 burpees + 10 wall balls (20 to 10’/14 to 10’)
-Into
10 min AMRAP:
P1 – 10 burpees + 10 wall balls (20 to 10’/14 to 10’)
P2 – 12 deadlifts + 9 hang power cleans + 6 shoulder-to-overhead (95/65)

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