Sunday 11/03/18
– 1 x 1200m Slow-Moderate Run – 2 x 800m Slow-Moderate Run – 3 x 400m Slow-Moderate Run – 4 x 200m Slow-Moderate Run
– 1 x 1200m Slow-Moderate Run – 2 x 800m Slow-Moderate Run – 3 x 400m Slow-Moderate Run – 4 x 200m Slow-Moderate Run
“Open Workout 18.3” 2 Rounds (14 Minute Time Cap) – 100 Double Unders – 20 Overhead Squats @ 115/80lbs – 100 Double Unders –
3-3-2-2-1-1 Bench Press 5 x 400m Run Between Sets Then 20 Minute AMRAP, In Teams Of 4 – Max Reps Bench Press
3-3-3-3-3 Back Squat 5 x 10 Chest To Bar Chin Ups Between Sets Then 5 Sprint Rounds – 20 Burpees **Start
As Heavy As Possible For 1 Of The Complex: – 2 Strict Press – 2 Push Press – 2 Push Jerk 5 x 300m
5-5-5 Dead Lift Accrue 30 Strict Chin Ups Then 3 Rounds – 30 KB Swings @ 24/16kg – 30 Step Ups (Alt.
5 x 50m Sprints **On a running clock, perform sprints @ 0,2,4,6 and 8mins. Increase intensity with each sprint. Then 1 Round
“Open Workouts 18.2 and 18.2a” 12 Minutes To Complete Both Workouts Part 1 – “18.2” For Time 1-2-3-4-5-6-7-8-9-10 – DB Front Squats @
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