Friday 171215

Friday 171215

 

Teams of 2
AMRAP 7:
30 Back Squats 62/44
30 Back Squats 84/62
AMRAP Back Squats 102/70

rest 3 minutes

AMRAP 7:
30 Bench Press 62/44
30 Bench Press 70/48
AMRAP Bench Press 84/52

rest 3 minutes

AMRAP 7:
30 Deadlifts 84/62
30 Deadlifts 102/70
AMRAP Deadlifts 124/84

Thursday 171214

1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

 

*1 Round of Kelly:
400m Run
30 Box Jumps 60/50cm
30 Wall Balls 9/6
*1 Round of Helen: 
400m Run
21 Kettlebell Swings 24/16
12 Pull-ups

 

Wednesday 171213

AMRAP 5:
15-12-9
Calorie Row
Power Snatch 44/30

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks 44/30

Tuesday 171212

4 Rounds:
27/21 Calorie Row
21 Kettlebell Swings 24/16
15 Kettlebell Goblet Squats 24/16

 

Monday 171211

Bench Press – build to a heavy set of 5

Then

AMRAP 15:
500 Meter Row
400 Meter Run
2 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

 

Saturday 171209

4 Rounds for time:
21 Deadlifts 62/44
15 Box Jump 60/50
9 Push Jerks 62/44

Friday 171208

27-21-15-9

Wall Ball 9/6

GHD Sit-ups

DU’s

 

 

Thursday 171207

 

AMRAP 20

3 Heavy Snatches

6 Burpees over the Box 60/50

9 Kettlebell Swings 24/16

Wednesday 171206

Tabata these:

 

First Tabata WOD

20 secs DU’s / 10secs Deadlift (BW)

4 mins rest

Second Tabata WOD

Thrusters 20/16

Pull-ups

4 mins rest

Third Tabata

20 secs sprints/10 secs rest

4 mins rest

Wall Ball/Med Ball Sit-ups