Sunday 14/04/13
2 x 800m Run Then 2 x 400m Run Then 8 x 50m Sprint Rest as required between efforts.
2 x 800m Run Then 2 x 400m Run Then 8 x 50m Sprint Rest as required between efforts.
5 x 15 Chest to Bar Chin Ups 5 x 8 Pistols each leg Then 3 Rounds – 50 KB Swings 16/12kg – 50 Air
7 x 3 Strict Press 4 x 90 Second Plank holds between sets Then 10 Minutes to find your 1 Rep Max Deadlift Then –
3 Rep Max Power Clean Accrue 100 Wall Balls between Sets Then 5 Minute AMRAP – 3 Squat Cleans @115/75lbs – 3 Bar Facing Burpees
16 Minutes Every Odd Minute – 10 Toes To Bar Every Even Minute – 5 Box Jumps @ 40″/30″ Then “Nate” 20 Minute AMRAP –
1 Rep Max Back Squat Then 2 x Max Sets of Back squat at 70% of your 1 Rep Max. Accrue 50 Strict Ring Dips
“Amanda” 9, 7, 5 Reps Of – Muscle Up – Full Snatch @ 135/95lbs Then – 40 Power Cleans @ 135/95lbs – 60 Box Over
3 x 5 Sumo Deadlift 5 x Max L-Sits between sets Then 10-9-8-7-6-5-4-3-2-1 – Burpee Side Jumps 1-2-3-4-5-6-7-8-9-10 – BW Deadlift **10 Double Unders after