17.10 Perjantai
Partners
Buy In
Row 1500 / 1200 m
20 Rounds
”You Go I Go”
4 Burpee Box Jump Over
5 T2B
6 Double Kb Thruster @2×24 / 2×16
Cash Out
Row 1500 / 1200m
*Row Split every 250 / 200m
Partners
Buy In
Row 1500 / 1200 m
20 Rounds
”You Go I Go”
4 Burpee Box Jump Over
5 T2B
6 Double Kb Thruster @2×24 / 2×16
Cash Out
Row 1500 / 1200m
*Row Split every 250 / 200m
21.10.2014 Deadlift 4×4 5RFT: 10 Back Squat 20 KB Swing
30 Rounds For Time 10 Air Squat 3 Bar Face Burpee 1 Snatch @60/40
10min On the minute: Clean + Hang Clean Sawotta 2014 2. laji 12min AMRAP: 3 Hang Clean -Aloituspainot 50/35kg, jokaisen onnistuneen 3:n noston sarjan jälkeen lisätään 5/2,5kg.
Power Output 1:30 On 3:00 Off x 10 (5+5) A. 12/9 Cal Row + 8 Double Kb Hang C&J + Max Rep Kb Box Step Over B. 12/9 Cal Row + 10 (5+5) Double Kb Walking Lunge + Max Rep Double KB ¨Devils Press¨ KB = @24-20/20-16 ¨Devils Press¨ = Burpee + Double Kb Hang…
14 Min Amrep For Time 120 Hang Power Clean @70/50 TAI 50 / 35 + Max Rep Hspu / Hr Push Ups rest of the time *Power Clean vaihto aina 5:n toiston jälkeen 5 min rest 12 Min Amrap 2 Synchro Box Over Jump 2 Synchro Thrusters @45/30 4 Synchro Box Over Jump 4 Synchro…
10 Min To Find 1 RM Clean + Jerk 10 Min To Find 1 RM Snatch *Go Power Or Squat Metcon For Time 30 Clean + Jerks 30 Snatches 12 Min Cap RX = 60/40