Monday, April 20, 2015

MONDAY

Ouch!

A) Back Squat
% to Follow

B) 9min AMRAP
3 Push Press 50/35/30kg
6 Box Jump Overs 24/20"
9 KB Swings - Russian 32/24kg

12 comments:

  1. A) Back Squat
    50, 59, 68, 72, 77kg
    10 @ 70kg

    B) 6+2 Rxd

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  2. A) 110,129,139,157kg B) 7+3 Rxd

    ReplyDelete
    Replies
    1. Actually it wasnt Rxd 3 box jump overs and 3 jump on top box overs every round

      Delete
  3. A)55, 65, 75, 80, 85 10x75kg
    B)2 kettlebell swings short of 8 rounds. Rx'd

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  4. A) 48, 52, 60, 68, 72 10@60kg
    B) 8 rounds Rx'd

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  5. A) 72, 84, 97.5, 110 10x 100kg
    B) 10+13 rxd

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  6. A) 47, 56, 65, 69, 73
    10 @ 65kg
    B) 9 rounds, rxd

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  7. A) did some heavy cleans in place of squats
    B) one armed DB push press 25kg, rx'd the rest
    10+12

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  8. A) 53, 62.5, 72, 77, 81.5
    10 @ 75
    B) 7 +11 rxd

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  9. A) 35, 40, 50, 52, 55 then 10@50

    B) 7+2
    Weighted 13" step ups with 12kg bells instead of jump overs
    20 bell Russians

    Then tabata pullups red band 6,6 then 4 for the rest.

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  10. A). 88, 100, 115, 123, 130.
    10 reps @ 115.

    B). 5+10 Rx'd

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  11. (A) Done at Cranebrook
    65, 77, 89, 95, 101 and then 10 @ 90

    ReplyDelete