Archief voor januari 2022

For time 40 thrusters 35/25 600m run 30 thrusters 35/25 400m run 20 thrusters 35/25 200m run 10 thrusters 35/25 100m run

For time of: 21-15-9 Overhead squats 45/30 75-50-25 Double unders

Every 90sec for 8 rounds of: 1 power clean + 2 hang squat cleans + 2 push jerks men 80kgwomen 55kg NO DROPPING ALLOWED! CONTROLLED WAY.

Amrap 10 6 strict pull ups 30 double unders 12 kipping pull ups 30 double unders

3 Rounds for time 12 double kettlebell snatch 16/12 100m sprint 12 double kettlebell front rack lunges 16/12 100m sprint 12 double kettlebell thrusters 16/12 100m sprint

4 Rounds for time 20 deadlifts 70/50 15 double dumbbell push presses 17.5/12.5 10 double dumbbell box step overs 17.5/12.5

5 Rounds for time 20 air squats or 12 pistol squats 15 pull ups or 6 bar muscle ups

Amrap 12 10 toes to bar 15 push ups 50 double unders

3 Rounds for time of: 15 thrusters 45/30 100m sprint 15 burpees 100m sprint

27-21-15 box jumps 24/20inch chest to bar pull ups