AMRAP 20
30 Doubleunders
15 Dumbbell Thrusters 16/12
8 Pistols – Alternating Leg
Immagini
Friday 171222
For time:
1000m Row
50 Wall Ball Shots 9/6kg
50 Box Jumps 60/50cm
750m Row
35 Wall Ball Shots 9/6kg
35 Box Jumps 60/50cm
500m Row
25 Wall Ball Shots 9/6kg
25 Box Jumps 60/50cm
Thursday 171221
Warm up: rowing 5 mins. Slow pace –
75 Jumping Jacks
10 Burpees
Then
2 Rounds:
Sprint 100m
10 Push-ups
1 min. rest
Sprint 100m
10 Jumping Lunges
1 min. rest
Sprint 100m
10 Pull-ups
1 min. rest
Sprint 100m
10 Burpees
1 min. rest
Sprint 100m
10 Air Squats
1 min. rest
Sprint 100m
30 ABMat Sit-ups
1 min. rest
Wednesday 171220
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
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