Saturday 08/12/18…The Hangover

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For time:

Buy in:
40 Kettlebell Swings, 24/16 kg

Run, 900 m (block run)
30 Sumo Deadlift High-pulls, 42.5/30 kg
Run, 900 m
25 Hang Power Snatches, 50/35 kg
Run, 900 m
20 Overhead Squats, 60/42.5 kg

40 Kettlebell Swings, 24/16 kg

Rogue 1 01/08/18

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Strength

Push Press 3-3-3-3

Conditioning
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull, 34/25kg
Push Jerk 34/25kg

I AMRAP 11/05/18

download (2)
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

3 RFT 23/4/18

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3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins

Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins

50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs

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