Friday 10/1/20…”Dandelion”

Strength

Bench Press 5-5-5-5

Conditioning

“Dandelion”

3 Rounds for time of:

Row 400/300m

10m Handstand Walk

10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg

Wednesday 7/8/19…Ratpack

12 Min AMRAP

350/300m Row

22 Kettlebell Push Press 2 x 16/12

10m Handstand Walk or 20m Bear Crawl

5 min Rest

3000m Ruck Run yes not a typo

Fire breather 16/08/18

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For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg

Rest 1 min between each cycle. For each cycle restart the AMRAP.

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