6 rounds, each round for time, of:
Run, 200 m
12 Chest-to-bar Pull-ups
15 Box Jumps, 24/20 in
Rest 2 mins between each round.
Thursday 22/11/18…Weightlifters who run
10min EMOM
Every minute on the minute
1 Power Clean & Push Jerk, pick load
15-12-9 reps, for time of:
Clean & Jerk, 84/62.5 kg
Run, 400 m
Clean & Jerk, 84/62.5 kg
Run, 400 m
Tuesday 20/11/18…3 Rounds of Fun for Time
3 rounds for time of:
10 Power Snatches, 52.5/35 kg
20 Box Jump Overs, 24/20 in
30 Wall Balls, 10/6 kg
Monday 19/11/18…Engine Builder
Complete as many rounds as possible in 18 mins of:
12 Sumo Deadlift High-pulls, 52.5/35 kg
12/10 Assault Bike Calories
12 Weighted Sit-ups, 15/10 kg
Friday 16/11/18…FriYAY
Complete as many rounds as possible in 12 mins of:
4 Turkish Get-ups
10 Hang Power Snatches, 42.5/30 kg
16/13 Row Calories
Thursday 1/11/18…Firebreak
1/11/18
Conditioning
5 Rounds For Time
20 Sumo Deadlift High Pulls 35/25kg
400m Run
Wednesday 24/10/18….Speedbump
24/10/18
Strength
Overhead Squats 5-5-5-5
Conditioning
For time:
21 Overhead Squats, 42.5/30 kg
50 Double Unders
21 Burpees
15 Overhead Squats, 42.5/30 kg
50 Double Unders
15 Burpees
9 Overhead Squats, 42.5/30 kg
50 Double Unders
9 Burpees
Strength and Conditioning 18/10/18
Back Squat 5-5-3-3-2
For time:
50/35 Row Calories
75 Wall Balls, 20/14 lbs
Death by 28/09/18
Deadlift 6-6-4-4-2-2
With a continuously running clock perform:
1 Deadlift, 102.5/70 kg and 1 Push-up in the first 1 min
2 Deadlifts, 102.5/70 kg and 2 Push-ups in the second min
3 Deadlifts, 102.5/70 kg and 3 Push-ups in the third min …
Continuing this for as long as you are able.
