15
08
2022
Run Work 3 Rounds Run
For time 800m run Into: 3 rounds 20 hip extensions 15 shoulder-to-overhead (40/25kg) Then: 600m run Into: 3 rounds 20 Sit-ups 15 shoulder-to-overhead (40/25kg) Then: 400m run
14
08
2022
Row Bike for cals Snatches and Cleans
In partners: AMRAP 8 min Row for cals AMRAP 8 min Power snatch for reps (40/25kg) AMRAP 8 min Air bike for cals AMRAP 8 min Squat clean for reps (40/25kg)
13
08
2022
50 double-unders DB carry
AMRAP 20 min 50 double-unders 100m one arm Overhead DB carry (22.5/15kg) – RA 50 double-unders 100m one arm Overhead DB carry (22.5/5kg) – LA 50 double-unders 200m DB carry – both dumbbells (any style)
12
08
2022
30 sec Work 30 sec Rest
5 rounds 30 sec DB snatch (22.5/15kg) 30 sec rest 30 sec single DB step-ups (50cm) 30 sec rest 30 sec v-ups 30 sec rest
11
08
2022
KB swings Chest-to-bar pull-ups Burpees
FOR TIME: 20-30-40 KB swings (24/20 kg) 10-20-30 Chest-to-bar pull-ups 20 Burpees