Thursday 21/03/13
Open Workout 13.3 12 Minute AMRAP – 150 Wall Balls @ 20/14lbs – 90 Double Unders – 30 Muscle Ups
Open Workout 13.3 12 Minute AMRAP – 150 Wall Balls @ 20/14lbs – 90 Double Unders – 30 Muscle Ups
3 x 3 Dead Lift Kipping Toes To Bar Practice Between Sets Then Battle Of The Bluff 2012 Event 4 5 Rounds – 7 Dead
7 x 3 Strict Press 5 x 60 Second Plank Hold Between Sets Then 15 Minute AMRAP – 25 Thrusters @ 45/35lbs – 25 Sit
5 x 5 Front Squat 5 x Max Muscle Ups or Muscle Up Progressions Between Sets Then 10 Minute AMRAP – 10 Squat Cleans @
12 Minutes 2 Full Snatch, Every Minute On The Minute Then 5 Rounds – 6 Handstand Push Ups – 9 Toes To Bar – 12
Open Workout 13.2 10 Minute AMRAP 5 Shoulder To Overhead @ 115/75 10 Dead Lifts @ 115/75 15 Box Jumps @ 24″/20″
5 x 5 Back Squat 5 x Max Ring L-Sit Between Sets Then 21, 15, 9 Reps of – Thrusters @ 95/65lbs – Burpees –
3 x 3 Power Clean 5 x Max Strict Ring Dips Between Sets Then 12 Minute AMRAP First complete 6 Rounds – 12 Chest To