I AMRAP 11/05/18

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20min AMRAP:
Row, 500m
20 Power Snatches, 40/30 kg
15 Handstand Push-ups
Ski Erg, 500m
20 Sumo Deadlift High-pulls, 40/30 kg
15 Toes-to-bars

Fitness 20 min AMRAP:
Row, 500 m
20 DB Snatches
15 Push-ups
Ski Erg, 500m
20 Kettle bell Sumo Deadlift High-pulls
15 Hanging Knee Raise / V-Ups

Wednesday 09/05/18

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27-21-15-9 reps, for time of:
Push Jerk, 60/40 kg
Box Jump Over, 24/20 in

Scaled/Fitness
27-21-15-9 reps, for time of:
Push Jerk, 40/30 kg (OR DB Push Press)
Box Jumps/Step Ups

Unicorns & Barbells – 5/5/18

Happy Birthday Nicole

4 Rounds

200m Run
12 Power Snatch 50/35
200m Run
12 Overhead Squats 50/35
200m Run
2 Rope Climb

Scaled – 4 Rounds
200m Run
12 Power Snatch 35/25
200m Run
Overhead Squat 35/25
200m Run
1 Rope Climb Or 3 Lying to Standing

Fitness/50+
200m Run/Row
12 Dumbell Snatch
200m Waiters Walk
12 Goblet Squats
200m Run/Row
1 Rope Climb or 2 Lying to Standing

 

 

Friday for time 04/05/2018

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For time:
2 rounds of:
6 Power Cleans, 70kg/47.5kg
6 Handstand Push Ups
— then —
2 rounds of:
6 Power Cleans, 70kg/47.5kg
6 Ring Dips
— then —
2 rounds of:
6 Power Cleans, 70kg/47.5kg
24 Push-up (hand release)s

Chipper 03/05/2018

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For time:
100 Double Unders
1 Farmer Carry, 24/16 kg, 80 m
60 AbMat Sit-ups
40 Kettlebell Swings, 24/16 kg
20 Push Press, 70/45 kg
40 Kettlebell Swings, 24/16 kg
60 AbMat Sit-ups
1 Farmer Carry, 24/16 kg, 80m
100 Double Unders

Wild Wednesday 02/05/18

kara-and-Tia
For time:
15 Front Squats, 80% 1RM
— then —
3 rounds of:
30 Cal Row Or Cal Bikes
30 Dumbbell Snatches
30 AbMat Sit-ups
— then —
15 Front Squats, 80% 1RM

Front Squats from the floor

Fitness/50+ 25min AMRAP
30 Goblet Squat
30 Cal Row Or Cal Bikes
30 Dumbbell Snatches
30 AbMat Sit-ups

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