Wednesday, June 24, 2015

WEDNESDAY

(A1) Bench Press
1x6@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%
Followed By:
1x MAX Reps @80%
REST 2min
1x "Same number of reps as above" using 70%

(A2) Optional
1 x Wall walk. If your able to go vertical & hold 20 seconds

(B) 15min Running Clock
Begin with 800m run
THEN in remaining time
AMRAP
12 x RKB Swing "Unbroken" (Heavy)
6 x KB Clean "L"
6 x KB Clean "R"
Run 200m

9 comments:

  1. A) 38, 40.5, 43.2, 46 ,48
    70% = 13, 80% = 4
    Completed with 5 wall walks
    B) rowed instead of running
    16kg KB

    ReplyDelete
  2. A) 63, 67.5, 72, 77, 81
    72 x 15, 63 x 15 plus a few wall walks

    B) 5 + 24 + 150 m

    ReplyDelete
  3. A)67,72,77,81,86 9x77 9x72 wall walks between all sets.
    B)3.01 run then 4 rounds at 28kgs

    ReplyDelete
  4. A) 56,60,65,68,72. 9x65& 9x60
    B) 7+22 @ 28kg

    ReplyDelete
  5. A) 35, 38, 40, 43, 45, 20 x 40, 20 x 35

    B) 5 + 24 + 42m run
    20kg KB

    ReplyDelete
  6. A) 33, 35, 38, 40, 43, 15 @ 38, 15 @ 33
    B) 4 +20 @16kg
    Starting to feel better :-)

    ReplyDelete
  7. A) 45.5, 49, 52, 55.5, 58.5kg

    B) 5+4

    ReplyDelete