Shifty

Thursday Jan 16 2020


When the sun sets on our days did we enjoy the view of our life or did we waste our days watching the lives of others? 
Hello Thursday. 

1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
 *3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
*4.) Death by Muscle Up
1 the first minute 
2 the second 
3 the third and so on until you are unable to complete reps within the minute. 
Note: if you fail a muscle up 2 times your show is over for the day. 
*5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
*6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit. 
*7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
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5 Rounds + 1 Rope Climb
Push Jerk up to 255#. Extra Credit: Poor performance in the Death by Muscle Ups. 155# Hang Snatch. 205# Hang Clean Extension. Burning buttcheeks on the weighted hip extensions.
5 rds+ 15m walk to get my bar
185 push jerks
5 rds + .69 WB
135# (60%)
4 + 10 meters
I did push press instead of jerk cuz I didn’t pay attention. Up to 165#
4 rounds + 1 rope climb. 95-120
3 rds and 4 wallballs
95 - 195# push jerk
5+ 1 rope
Jerk: Up to 230x4 and got 250x2 Extra time brosesh with plennes
Sauna / Turkish Bath (Steam Room) / Hot Tub / Jamaica is awesome!
3 +1 RC, 14# WB
135-170 Push Jerk
135 -185 jerk.
Legless/16# WB. PJ 105-145
**Low rope pulls/100m SkiErg/#10 WB; #50 PJk
4?, rope pulls, bike, 8#WB
^50# PJ