32 ADVANTAGE RD, HIGHETT 3190  
October 2013
 
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5 x 5 Push Press 3 x 60 Second Weighted Planks Between Sets Then 7 Minutes to get as far as possible of: 21-15-9 – Thrusters @95/65lbs – Chin Ups – Box Jumps 24/20″ After 7 minutes move straight into 3 Minutes of Burpees jump to touch target set 6″ above max reach To Finish – 5 Banded Partner Sprints Each

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20 Minute AMRAP – Partner Hill Sprints

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3 x 3 Full Snatch Then Schwartz’s Challenge 2012 Wod 1 (16 Minute Time Cap) – 30 Hang Cleans @ 115/75lbs – 35 Barbell Step Ups @ 95/65lbs, 24″ Box – 25 Cal Row – 15 Burpee-Side Jumps – 50 Double Unders – 15 Burpee-Side Jumps – 25 Cal Row – 35 Barbell Step Ups @ 95/65lbs, 24″ Box – 30 Muscle Ups

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Rest Day

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10 Rep Max Back Squat Accrue 40 Strict Chin Ups Between Sets Then “Row, Row, Row, Burpee” – 1km Row, Equal Rest – 1km Row, Equal Rest – 1km Row, Equal Rest – 50 Burpees

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3 x 3 Dead Lift Mobilise Between Sets Then 3, 4 and 5 Minute AMRAPs of – 80 Double Unders – 40 Ball Slams @ 15/12kg – 20 Toes To Bar – 10 Muscle Ups Equal Rest Between Each AMRAP

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3 x 8 Press 3 x 60 Second Weighted Planks Between Sets. Then 10-8-6-4-2 – Power Clean @ 165/105 – Box Jump @ 30″/24″ – Handstand Push Up To Finish 1km Row

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3 x 3 Front Squat Practice Kipping Chin Ups/Butterfly Chin Ups/Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats @ 95/65lbs

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20 Minute AMRAP – Partner Hill Sprints

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1 Rep Max Squat Clean & Jerk 3 Rep max weighted Push Up between Sets Then 3 x 3 Minute Rounds – 2 Squat Clean & Jerk 135/95lbs – 4 Chin Ups – 4 Squat Clean & Jerk 135/95lbs – 8 Chin Ups – 6 Squat Clean & Jerk 135/95lbs – 12 Chin Ups – 8 Squat Clean & Jerk 135/95lbs – 16 Chin Ups **Rest 2 Minutes between each Round (Each Round starts at […]