Wednesday 31/10/18
5 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups Then 50-40-30-20-10 – Burpees **Rest
5 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups Then 50-40-30-20-10 – Burpees **Rest
3-3-3-3-3 Back Squat 5 x 300m Ski Erg Between Sets Then 20-16-12-8-4 – Wall Balls – DB Snatches @ 22.5/15kg To
5-5-5-5-5 Bench Press 5 x 20 Russian KB Swings Between Sets Then 20 Minute AMRAP – 270/250m Row – 12 Push Ups
5 Rounds – 300m Moderate Run – 200m Slow Run – 300m Moderate Run **Rest 2 Minutes Between Rounds #tracksunday
2-2-2-2-2 Front Squat Muscle Up Practice/Progressions Between Sets Then 3 Rounds – 20 Thrusters @ 75/55lbs – 20 Power Snatches @ 75/55lbs
3 Rep Max Hang Clean And Jerk Shoulder Mobility Between Sets Then 7 Rounds – 7 Hang Clean And Jerks @ 135/95lbs
5+ Rounds (Not Timed) – 10 Chest To Bar Chin Ups – 10 Bent Over Barbell Rows – Max Time Holding At/Or Above 85/75rpm On
4 x 6 Back Squat Choose A Skill To Work On Between Sets Then 15 Minute AMRAP – 10m Dead Ball Walking
3 x 3 Dead Lift 3 x 75 Double Unders Between Sets Then 7 Minute AMRAP 3,6,9,12,15…etc – Toes To Bar –