17
04
2023
hang power cleans jerks back squats
3 rounds 9 hang power cleans 6 jerks 9 back squats Rest 2 min between sets For each new set, add a load: 70,75,80%
15
04
2023
double-unders thrusters Run
For time: 150 double-unders (share as needed) 100 MB sit-up throws (total) 75 thrusters (share) (40/25kg) Run 200m together with MB (9/6kg) 100 double-unders (share as needed) 75 MB sit-up throws (total) 50 thrusters (share) Run 200m together with MB (9/6kg) 75 double-unders (share as needed) 50 MB...
14
04
2023
rope climbs and bike
On a 5 min clock x 4 rounds 4 rope climbs 20 ring dips What is remaining of 5 min perform AMRAP cals air bike
14
04
2023
Step-ups renegade row
AMRAP 10 min 10 DB step-ups (DB in front rack) (22.5/15kg) 10 DB renegade row Then, straight into 20 Alt. TGU with DB Box: 60/50 cm.
13
04
2023
Overhead squats wall ball Row
AMRAP 15 min 5 Overhead squats (70/50 kg) 15 wall balls (9/6 kg) Row 250m
12
04
2023
3 push presses
Perform 3 push presses every minute Start with 50/35kg Add 2.5-5kg every 5 min