GPP “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups PERFORMANCE “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups OPEN “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups Goal: 6:00 to 10:00 In this workout you will want to hold a 1:35 to 2:00 500m split. Unlike rowing for calories, this
GPP “Annie’s on the Run” 100 DU or DT 50 Sit-ups 200m Run 80 DU or DT 40 Sit-ups 200m Run 60 DU or DT 30 Sit-ups 200m Run 40 DU or DT 20 Sit-ups 200m Run 20 DU or DT 10 Sit-ups 200m Run
GPP Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s Max Strict Pull-ups Min 2: 40s Max Hollow Rocks Min 3: 40s Max Strict HSPU or Strict Press PERFORMANCE Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s
GPP AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 15 Wallballs 15 Calorie Row PERFORMANCE AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27
5 Rounds: 1:00 Row 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Rest