"Top Heavy"

Score Type:: Rounds and Reps

AMRAP 18:
9 Power Cleans (155/105)
9/6 Strict HSPU
9 Front Squats (155/105)
9/6 Strict Pull-Ups

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2/12/2019 - ACCESSORY

Score Type:: Total Weight

10-8-6-4-2 Back Squats
All sets are completed "On the 3:00", and all repetitions are taken from the rack.

On the 0:00... 10 Reps @ 70%
On the 3:00... 8 Reps @ 75%
On the 6:00... 6 Reps @ 80%
On the 9:00... 4 Reps @ 85%
On the 12:00... 2 Reps @ 90%
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2/12/2019 - ACCESSORY 2

Score Type:: Not Scored

Row Conditioning

On the 0:00… 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row
On the 5:00… 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row
On the 10:00… 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row
9 Intervals, and inside of so, 3 "waves". 
Descending from largest to smallest calorie count, our aim is to keep our intensity high throughout each effort. In between waves, note that the window is extended by an additional 30s for recovery purposes. The start times are purposefully written as so.
Naturally, we want to be cognizant of our own capacity on the rower and choose a calorie total that is attainable for where we are today. We are aiming to be complete with the first row, the largest, by the 50s mark. If this is not the case for us today, below are some options for modifications:
18/13 Calories
15/11 Calories
12/9 Calories
Or
15/11 Calories
12/9 Calories
9/7 Calories
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Comments

Lauren Smith 1 week ago / Reply

"Top Heavy": 5 + 13

Karl Roelofs

Karl Roelofs 1 week ago / Reply

"Top Heavy": 4 Rounds
Notes: 105

Kimberly Suarez

Kimberly Suarez 1 week ago / Reply

"Top Heavy": 4 + 19

Andy Coy

Andy Coy 1 week ago / Reply

"Top Heavy": 3 + 15
Notes: 135# Box Squats (Left Knee >_<) DB Seated Press w/45s

Robert Dumaine

Robert Dumaine 1 week ago / Reply

"Top Heavy": 3 + 28
Notes: Weight 105 Seated DB strict press 35lbs

Jennifer Mason

Jennifer Mason 1 week ago / Reply

"Top Heavy": 4 + 12
Notes: 105# Strict pull ups HS negatives with kip ups

Michelle Platz

Michelle Platz 1 week ago / Reply

"Top Heavy": 4 + 25
Notes: #teamboxsquat

Allison Gargulak 1 week ago / Reply

"Top Heavy": 4 + 25
Notes: HSPU negatives

Antonio Suarez

Antonio Suarez 1 week ago / Reply

"Top Heavy": 4 + 12

Babita Artabasy

Babita Artabasy 1 week ago / Reply

"Top Heavy": 4 + 11
Notes: 85# hspu negatives, pull up negatives

Velissa Del Sol

Velissa Del Sol 1 week ago / Reply

"Top Heavy": 4 + 20

Nathalia Anaya

Nathalia Anaya 1 week ago / Reply

"Top Heavy": 5 Rounds
Notes: 55#

Brandon Coquyt

Brandon Coquyt 1 week, 1 day ago / Reply

"Top Heavy": 3 + 21

Christine Von Robke

Christine Von Robke 1 week, 1 day ago / Reply

"Top Heavy": 4 Rounds
Notes: 45# Power Cleans HSPU negatives 45# FS Banded pull-ups black and purple bands

Luis Chaumont

Luis Chaumont 1 week, 1 day ago / Reply

"Top Heavy": 3 + 5
Notes: 2 rounds at 115, then 95

Stephan Bordwick

Stephan Bordwick 1 week, 1 day ago / Reply

"Top Heavy": 4 + 4

Gregory Taveras

Gregory Taveras 1 week, 1 day ago / Reply

"Top Heavy": 3 + 9
Notes: #135 6 HSPU

Nicole Alvarado

Nicole Alvarado 1 week, 1 day ago / Reply

"Top Heavy": 3 Rounds
Notes: back hurt 😭 #95 BB Strict HSPU to abmat Strict pull ups

Issabelle Ortiz 1 week, 1 day ago / Reply

"Top Heavy": 4 + 4

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