Wednesday, 22 November 2017

snatch  

 

3 min AMRAP

40 ft overhead (plate) walking lunge

15 plate ground to overhead

3 min rest

:30 full

2:00 pike or downward facing dog hold

:30 full

3 min AMRAP

40 ft overhead (plate) walking lunge

10 burpees to plate

3 min rest

1:00 full

1:00 push up plank hold

1:00 full

3 min AMRAP

max distance overhead (plate) walking lunge

3 min rest

:30 full

2:00 pike or downward facing dog hold

:30 full

3 min AMRAP

40 ft overhead (plate) walking lunge

80 ft bear crawl

3 min rest

1:00 full

1:00 push up plank hold

1:00 full

Monday, 20 November 2017

In a 5 min window complete

21-15-9

cal row

American kb swing

 

rest the remaining then immediately into

 

4 min AMRAP followed by 1 min rest

5 toes to bar

5 burpees

 

immediately into

 

75 wall ball shots

10 hang squat cleans

Friday, 17 November 2017

with a partner 

40 deadlifts

45 front squats

50 power cleans

45 front squats

40 deadlifts

 

rest 5

 

48-36-24-12

double unders

-partner holds hollow hang from bar

 

10-8-6-4

burpee box jumps

-partner holds farmers hold