Saturday 7/12/19…”Jack Hammer”

“Jack Hammer”

For time:
150 Double Unders
— then —
3 rounds of:
20 Kettlebell Swings, 24/16 kg
10-8-6 Front Squats, 100/70 kg
20 Row Calories
5-4-3 Rope Climbs
— then —
150 Double Unders

Friday 18/10/19

For 5 Cycles of 3 mins each

1. 400m Run

In remaining time max Sled push laps

2 400m Run

In remaining time max Burpees

3 400m Run

In remaining time max Wallballs

4. 400m Run

In remaining time Max Rope Climb

5 400m Run

In remaining time Max Hang Clean 42.5/30

Saturday 01/12/18…Drago

220px-Lundgren_Ivan_Drago
For time:
Row, 1000/850 m
50 Alternating Pistols
30 Power Snatches, 60/42.5 kg
10 Rope Climbs

In teams of 3 Congo Line style. 1st Athlete start on rower when completed commences 50 pistols, Athlete 2 can start on rower. Athletes cannot move forward until the person in front has progressed.

Due to Ropes 3 teams will commence on Ropes

Bangers and Mash…18/9/18

Part A 12 Mins

Build to a heavy 2 rep hang Power Clean

Between sets

1-2 Rope Climbs or practice

Part B

12 Min AMRAP

15/12 Cal Assault Bike

12 Power Clean 60/42.5kg

9 Chest to Bar Pull-ups

The Descent 13/07/18

images (1)
For time:
10 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
9 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
8 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
7 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
6 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
5 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
4 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
3 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
2 Deadlifts, 50/35 kg
Run, 200 m
1 Rope Climb
1 Deadlift, 50/35 kg
Run, 200 m
1 Rope Climb

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