7/30/2019

“Kelly Rowland”

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

The Box Jump
The Wallball

7/26/2019

“Hop Scotch”

3-Position Power Snatch:
Build to a heavy complex.
(Three Positions are High Hang, Hang, and Floor)

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

The Power Snatch

7/22/2019

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

The Overhead Squat