open prep
12 minute ladder of:
1 x squat clean 70kg/50kg
30 x double unders
2 x squat cleans 70kg/50kg
30 x double unders
continue to add 1 squat clean each round until you reach the timecap
27-02-17
don't sandbag
part a - 6 minute ladder of:
3 x dumbbell thrusters 20kg/15kg
3 x chest to bar
6 x dumbbell thrusters 20kg/15kg
6 x chest to bar
9,9
12,12 etc ...
(rest 3:00)
part b - go from whatever rep scheme you finished on from part a and return to the bottom ...
for time
24-02-17
'wacky jackie'
for time:
1km row
50 x thrusters 20kg
30 x pull-ups
50 x thrusters 20kg
1km row
23-02-17
for time:
50 x wall balls
30 x bar facing burpees
10 x bear complex 60kg/40kg
30 x bar facing burpees
50 x wall balls
22-02-17
15 minute amrap of:
10 x chest to bar
10 x hang power clusters 50kg/35kg
30 x double-unders
21-02-17
sweat
7 minute amrap of:
20/15 x calorie row
10 x burpees over the rower
(3 minutes rest)
7 minute amrap of:
20/15 x calorie ski
10 x squat cleans 50kg/35kg
(3 minutes rest)
7 minute amrap of:
15/12 x calorie assault bike
20 x russian kettle bell swings 32kg/24kg
(3 minutes rest)
7 minute amrap of:
30 x double-unders
15 x wall balls
10 x toes to bar
20-02-17
dumbbells are coming
for time:
9 - 15 - 21 - 27
deadlifts 100kg/70kg
dumbbell thrusters 25kg/15kg
17-02-17
open prep
15 minute amrap of:
3 x muscle-ups
6 x power snatches 60kg/40kg
12 x wall balls
16-02-17
sweat
100 x double unders
50 x row calories
50 x wall balls
50 x deadlifts 90kg/60kg
50 x push-ups (hand release)
50 x lateral burpee over bar
50 x push-ups (hand release)
50 x deadlifts 90kg/60kg
50 x wall balls
50 x row calories
15-02-17
going to get grippy
5 rounds for time of:
20 x kettle bell swings 24kg/16kg
15 x box jumps
10 x toes to bar