Tuesday 21/01/14
4 x 8 Press 3 Rep Max Weighted Chin Up Between Sets Then 10 Minute AMRAP – 4 Handstand Push Ups –
4 x 8 Press 3 Rep Max Weighted Chin Up Between Sets Then 10 Minute AMRAP – 4 Handstand Push Ups –
5 x 5 Back Squat 5 x 10 Strict Ring Dips Between Sets Then 1 Round – 1250m Row – 250 Double
3 Rep Max Squat Clean (Touch And Go) Then 20 Minute AMRAP In 3’s One Athlete Rows 500m Whilst The Two Others Complete:
10 Rep Max Standing Lunge (5 Each Leg) 5 x 1 Minute Weighted Planks Between Sets Then – 21 Back Squats @
16 Minutes, Every Minute On The Minute Min 1,3,5…. 2 Dead Lifts Min 2,4,6…. 5 Kipping Handstand Push Ups Then 3 x 3
3 x 3 Push Press Practice Handstand Walk Or Handstand Hold Between Sets Then 100 Double Unders Buy In, Then 4 Rounds
3 x 5 Back Squat 4 x 15 Weighted Sit Ups @ 20/15kg Between Sets Then 13 Minute AMRAP 21-15-9 – Wall