A. 3 rounds For time:
600m run
50 sit-ups
40 air squats
30 kettlebell swings 53,35
Extra credit:
3 sets
30 banded tricep pushdowns
25 banded face pulls
20 DB bent over flies
top of page
Search
Recent Posts
See AllFor max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u
470
A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede
700
A. Take 12 minutes to complete the following Push Press 3 sets of 3 reps @ 85% of 1RM *Complete a 5 sec pause overhead on last rep + 1 set Max reps UB @ 90% of 1RM B. Minutes 00:00-10:00 8 minute time
980
bottom of page