AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg
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Sunday, May 07, 2017
Thursday 4th May 2017
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Wednesday 3rd May 2017
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
Monday May 1st 2017
For time:
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
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15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
Post time to comments.
Saturday, April 29, 2017
Friday, April 28, 2017
Saturday 29th April 2017
Wes
For time:
Run 800 meters with a 10kg. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 82.5/57.5kg
Then, run 800 meters with a 10kg plate
Post time to comments.
For time:
Run 800 meters with a 10kg. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 82.5/57.5kg
Then, run 800 meters with a 10kg plate
Post time to comments.
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