Archief voor mei 2021

Amrap 17 35 double unders 10 single arm floor press 24/16 15 kettlebell snatch 24/16

For time of: 800m run 20 devil press 15/10 600m 30 devil press 15/10 400m run 40 devil press 15/10 200m 50 devil press 15/10

Dumbbell Elizabeth Rx+ version 21-15-9 singel arm dumbbell squat clean 25/17.5 ring dips Fitness version 21-15-9 single arm dumbbell squat clean 25/17.5 box dips straight legs/ feet on box Starters version Amrap 15 single arm dumbbell power clean 15/10 box dip/push up

EMOM24 10-15 body weight deadlifts 5 single arm shoulder press left & right 27.5/17.5 10-15 ketllebell pike lifts

35-25-15-5 Dumbbell power snatch 17.5/10 Burpee box jump over 24/20

3 Rounds for time of: 400m run 21 kettlebell swing 24/16 12 bent over row 55/37.5

7 rounds for time of: 15/10 calories assault bike 10 pike position handstand push up on a box 5 single arm dumbbell hang power clean & jerk 27.5/20 left and right

For time of: 15 deadlifts 130/90 1200m run rest 3 min 15 back squats from rack 100/70 1500m row rest 3 min 15 overhead squat from rack 70/50 3600m assault bike DONE!

Amrap 19 10 medicine ball clean 20/14lbs 15 box step overs 24/20inch 20 hollow rockings