Archief voor januari 2021

Amrap 20 50 calories row or 35 calalories assualt bike 50 weighted sit ups 15/10 plate 50 alternating overhead plate lunges 15/10

Amrap 18 12 kettlebell swings 32/24 12 V-ups 12 burpees

4 Rounds for time 16 single arm dumbbell front squats 27.5/20 12 single arm power cleans 27.5/20 8 single arm shoulder to overheads 27.5/20 rest 45sec max time 18

21-18-15-12-9-6-3 dumbbell hang power snatch 27.5/17.5 push ups box jumps 24/20 cut off 17

Amrap 20 30 burpees 15 deadlifts @ 100/65

For time 42-30-18 row or bike 29-21-12 21-15-9 push jerks @ 50/35 cut off 13

Amrap 17 16 double KB front rack lunges 20/12 20 double KB russian swings 20/12 24 push ups

Amrap 14 20 DB snatches 10 DB box step ups 75 double unders Rx = 22.5/15kg

Nancy ”but worse” 5 Rounds for time: 30 calorie bike/ 40 calorie row 15 overhead squats 50/35 cut off 19