If you didn’t make it to the gym this week, here’s your chance to try out some of the online semifinal event workouts you missed.
Online Semifinal Event 6:
Grettel
10 rounds FT:
3 clean and jerks
3 burpees over the bar
RX: 95#/135#
Online Semifinal Event 5:
For time:
2K row
60-meter handstand walk
5 legless rope climbs
1K row
40-meter handstand walk
4 legless rope climbs
500 meter row
20-meter handstand walk
3 legless rope climbs
Online Semifinal Event 4
10-minute AMRAP:
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
10 snatches
Rest 1 minute
Max-rep snatches in time remaining. Weight increases after each rest period.
RX: 85-125-145-165/135-185-225-245
If you’ve done all three, then here’s a Reset WOD you can do to recover so you’re ready for Monday’s workout.
Empower Reset 13
1 minute belly breathing on back, knees to chest
30/30 second head nods/rotations
2 minutes of frog rolls
2 minutes of:
20 Cross-touch Dead Bugs
10 Windshield Wipers
2 minutes of:
10 Rocking Judo Push-Ups
10 Cross Crawl Planks
3 Rounds of:
Hands and Knees Box Crawl
Leopard Box Crawl
3 minutes of:
10 Get Ups (alternate sides)
20 Cross Crawls
1 minute Bar Hang
400-meter Plate Carry @25/45#
Enjoy!
Motor
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