fran-tic
for time:
15 - 12 - 9 - 12 - 15
thrusters 40kg/30kg
pull-ups
21-07-17
friday fun
5 rounds for time of:
30 x double-unders
20 x wall balls
10 x burpee box overs
20-07-17
triplet
12 minute amrap of:
3 x muscle-ups
6 x squat cleans 60kg/40kg
9 x handstand push-ups
19-07-17
partner sweat
12 minute amrap i-go-you-go:
10 x assault bike calories
10 x tng power snatch 50kg/35kg
-rest 3:00-
12 miniute amrap:
50 x hang power cleans 50kg/35kg
50 x thrusters 50kg/35kg
-rest 3:00-
12 minute amrap i-go-you-go:
12/10 x ski calories
20 x wall balls
18-07-17
speal vs khalipa
for time:
1 x clean & jerk 70kg/47.5kg
1 x round of cindy
2 x clean & jerk 70kg/47.5kg
1 x round of cindy
3 x clean & jerk 70kg/47.5kg
1 x round of cindy
4 x clean & jerk 70kg/47.5kg
1 x round of cindy
5 x clean & jerk 70kg/47.5kg
1 x round of cindy
6 x clean & jerk 70kg/47.5kg
1 x round of cindy
7 x clean & jerk 70kg/47.5kg
1 x round of cindy
8 x clean & jerk 70kg/47.5kg
1 x round of cindy
9 x clean & jerk 70kg/47.5kg
1 x round of cindy
10 x clean & jerk 70kg/47.5kg
1 x round of cindy
17-07-17
3-2-1
3 rounds of:
3 minutes - max calories row
2 minutes - max reps power snatch 60kg/40kg
1 minute - max reps burpee over bar
-1 minute rest-
14-07-17
60 on / 30 off
3 rounds of:
1 minute - max calorie row
-30 seconds rest-
1 minute - max russian kettle bell swings 32kg/24kg
-30 seconds rest-
1 minute - max burpee box overs
-30 seconds rest-
1 minute - max cal ski
- 30 seconds rest-
13-07-17
regionals 12.4
for time:
50 x back squat 60kg/40kg
40 x pull-ups
30 x push press 60kg/40kg
50 x front squat 40kg/30kg
40 x pull-ups
30 x push press 40kg/30kg
50 x overhead squat 30kg/20kg
40 x pull-ups
30 x push press 30kg/20kg
12-07-17
dubz
5 minute amrap of:
20 x double-unders
3 x power snatch 60kg/40kg
-rest 2:00-
5 minute amrap of:
20 x double-unders
6 x power clean & push jerk 60kg/40kg
-rest 2:00-
5 minute amrap of:
20 x double-unders
9 x clusters 60kg/40kg
-rest 2:00-
11-07-17
fran
for time:
21-15-9
thrusters 42.5kg/30kg
pull-ups