WORKOUT for Friday 9/16/2022
“JACKIE SEMI-PRO”
for time:
1000m row
40 kettlebell thrusters, 2x/8/12/16kg
20 bar muscle-ups
Post time to whiteboard!
ENGINE for Fri 9/16
5 rounds
15/20 calories
20m odd object walking lunge
10+ odd object cleans
1:00+ rest
BODYBUILDING for Fri 9/16
AMRAP in 12 minutes:
12 pause wide bench press
24 overhand bicep curl
AMRAP in 12 minutes:
6 pause chest-to-bar row/pullups
12 pause anconeus extensions
GYMNASTICS for Fri 9/16
chest openers, wrist openers, shoulder openers
handstand walking progressions/practice
10 rounds of EMOM
2+ bar muscle-ups
5+ toes-to-bar