12
02
2019
Box Jumps & Push-ups
15 Box Jumps (60/50 cm.) 12 Push-ups + DB Row (20/10 kg.) AMRAP 10 min. Box Jump Overs AMRAP 5 min. Rest 2 min. 21-15-9 Box Jumps Push-ups
11
02
2019
Open workout 18.4
18.4 For time: 21 Deadlifts (100/70 kg.) 21 HSPU 15 Deadlifts (100/70 kg.) 15 HSPU 9 Deadlifts (100/70 kg.) 9 HSPU 21 Deadlifts (140/90 kg.) 50-ft. Handstand Walk 15 Deadlifts (140/90 kg.) 50-ft. Handstand Walk *9-min. time cap
10
02
2019
2 10 min. AMRAP’s
25 Double-unders 15 KB Swings (24/16 kg) AMRAP 10 min. Rest 2 min. 20 Hip Extensions 10 Ring Dips AMRAP 10 min.
10
02
2019
Run 400 & sit-ups
Run 400 m 30 V-ups Run 400 m 50 MB Sit-ups (9/6 kg.) Run 400 m
09
02
2019
Body weight
1 min. Air Squats 30 sec. Rest 1 min. Squat Hold 30 sec. Rest 1 min. Parallette Pass-throughs 30 sec. Rest 1 min. Plank 30 sec. rest 3 rounds