Emmy Simpkins

Gymnastics:

12 Minutes to work Handstands and/or Muscle Ups. If proficient with both, do the EMOM below.

EMOM12:
1st – 20′ Handstand Walk
2nd – 1-2 Strict Muscle Ups
3rd – :15 L-Sit

Metcon:

AMRAP25
400m Run
20 KB Swings (53#/35#)
10 Burpee Box Jump Overs (24″/20″)
5 Ring Muscle Ups

April 12, 2017

Weightlifting:

2 Power Snatches + 2 Overhead Squats (Every :90 x 6 Rounds)

60%
65%
70%
75% x 3

Metcon:

5 Rounds for time

12/10 Cal Assault Bike
20 Pushups
20 Double Unders
2 Rope Climbs (15′)

:90 rest between rounds
CRX = 1 Pegboard Ascent + 1 Rope Climb

April 11, 2017

Gymnastics:

EMOM15
1st – 3 Strict C2B + 3 Bar Muscle Ups
2nd – 6R/6L Pistols
3rd – 20 Hollow Body Rocks

Metcon:

1000m Row
50 Toes To Bar
50 Wall Balls
500m Row
25 Chest To Bar Pullups
25 Wall Balls

April 10, 2017

Weightlifting:

Back Squat (5×5 @90% of 5RM from 4.7.17)

If you did not find a 5RM on 4.17, take 12 minutes to find 5RM then do 2 sets at 90%.

Metcon:

3 Rounds
400m Run
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

April 9, 2017

Today’s Workout

Conditioning

Every 2:00 for 6 Rounds Complete:
- 200m Run
- 15 Thrusters (75/55#) (CRX 95/65#)
- Max Burpees in remaining time
Rest 2 minutes after every round
Score= BURPEES.

After Party

April 4, 2017

Strength

4 Rounds
- 100m Odd Object Front Rack Carry
  - D-balls, Double Kbs, Sandbags, etc.
- 6 HEAVY RDL’s

Conditioning

5 Rounds EACH For Time:
- 12/10 Calorie Assault Bike
- 10 Toes to Bar
- 10 Box Jumps (24/20″)
- 5 Power Cleans (155/105#) (CRX 185/135#)
Rest 1 Minute between rounds

April 2, 2017