A) Power Snatch: 5 x 5 reps
(no press out allowed)
B) “Fran”
For time:
21-15-9 reps
Thruster (42.5/30kg)
Pull-ups
Compare to: 02/03/15, 30/06/14, 22/01/14
Uncategorized by .
A) Overhead Squat: 5 x 5 reps @ 31X1 Tempo
B) 15 minutes Handstand Walking Practice
C) For time:
Run 600m
30 Deadlifts (100/70kg)
Uncategorized by .
“Filthy Fifty”
For time:
50 Box Jumps (24”)
50 Jumping Pull Ups
50 American Swings (16kg)
50 (alt.) Walking Lunges
50 Knees to Elbows
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Balls (9/6kg)
50 Burpees
50 Double Unders
Compare: 31/01/15, 24/05/14, 02/02/13,
Uncategorized by .
Superset:
A1) Deadlift: 5 x 5 reps @ 3011 Tempo
A2) Bench Press: 5 x 5 reps @ 31X1 Tempo
B) 5 rounds for time:
Run 200m
12 (alt.) Step Ups (32/24KB)
Uncategorized by .
Superset:
A1) Bent DB Wide Row: 4 x 8 reps @ 3011
A2) Bent Reverse Fly: 4 x 8 reps @ 3011
B) Teams of 2-3. One working.
3 rounds for time:
Row 1km
50 Wall Balls (9/6kg)
Uncategorized by .
A) Front Squat: 6 x 3 reps@ 31X1 Tempo
B) AMRAP 16 minutes:
8 Chest to Bar Pull Ups
8 HSPU
16 (alt.) Power Lunges
Uncategorized by .
A) 15 minutes Handstand Walking Practice
B) “Kettlebell Hell”
15-12-9 reps, for time:
KB Snatch (24/16kg) Left, then Right
KB Clean Left, then Right
KB SA Russian Swing Left, then Right
Compare: 06/01/15, 08/08/13, 27/01/14, 10/07/14
C) Level Test: Max Burpees in 1 minute
Uncategorized by .
Superset:
A1) Back Squat: 5 x 3 reps @ 31X1 tempo
A2) Pull Ups: 5 x 3 reps @ 20X1 Tempo
B) AMRAP 14 minutes:
35 Thrusters (20/15kg)
150 Skips
Uncategorized by .
A) 4 rounds for time:
Run 400m
15 Hang Power Cleans (60/40kg)
B) 4 rounds for time:
Row 500m
15 STOH (60/40kg)
Uncategorized by .
A) 15 minutes Handstand Walking Practice
B) Bent Row: 4 x 8 reps @ 2111 tempo
C) 3 rounds for time:
20 Overhead Squats (42.5/30kg)
200m Farmers Walk (2 x 24/16kg)
