Workout Details

• Thu, January 1
1. Amanda

   Amanda
   For time:
   9-7-5
   Muscle-ups
   Squat Snatches (135/95 lb.)

2. Cleans-Handstand Push-ups

   7 rounds for time of:
   3 cleans (205/135 lb.)
   4 handstand push-ups (Ring HSPU for men)
   12-minute cap

3. Deadlift-Pistol-Double-under

   As many rounds as possible in 7 minutes of:
   7 deadlifts (315/205 lb.)
   Sprint across court
   14 pistols
   21 double-unders
   Sprint back

4. Pyramid Double "Helen"

   For time (22-min. cap):
   Run 1,200 meters
   63 kettlebell swings (1.5 pood)
   36 pull-ups
   Run 800 meters
   42 kettlebell swings
   24 pull-ups
   Run 400 meters
   21 kettlebell swings
   12 pull-ups

5. Sandbag Move

   For time:
   Move 600/370 lb. of sandbags down the stairs, across the stadium floor, up the wall and up the stairs.

6. Shoulder-to-Overhead

   Within 90 seconds of completing Pyramid Double Helen:
   1-rep-max Shoulder-to-Overhead

7. The Final 1

   3 rounds for time of:
   30 push-ups with hand release
   Over the wall
   21 overhead squats (95/65 lb.)
   7-minute cap

8. The Final 2

   3 rounds for time of:
   30 toes-to-bars
   21 ground-to-overheads (95/65 lb.)
   7-minute cap

    
9. The Final 3

   3 rounds for time of:
   5 burpee wall jumps
   20-foot rope climbs (3 for men, 2 for women)
   12-minute cap