Archief voor augustus 2021

For time of: 21-18-15-12-9-6-3 overhead squats 42.5./30 pull ups

For time of: 40-30-20-10 push ups 10-8-6-4 power cleans men’s weight 70-80-90-100 women’s weight 40-50-60-70

3 rounds for time 800m run 30 russian swings 32/24 20 burpees over the kettlebell

5 rounds of 3 min of: 20 toes to bar 20 ground to overhead 40./27.5 remaining time max calories assault bike rest 2min

4 Rounds for time 15 thrusters 42.5/30 20 pull ups 500/350m row or 1200/850m assualt bike

6 Rounds of 2 min for reps of: 15 power snatch 40/27.5 max double unders rest 1min

A = Strength Back squat 5RM find a 5 rep max B = Met-Con Amrap 10 15 burpees 100m sprint

6 Rounds for reps of: 1min max wall balls 20/14 rest 1min 1min max calories assault bike rest 1min

4 Rounds for time 15 chest to bar pull ups 10 deadlifts 100/70

Amrap 5 x 4 12 alternating dumbbell snatch 22.5/15 12 toes to bars 12 box jump overs 24/20 rest 90sec