Minute 0-6:
(A) Power Clean: work to a heavy single in 6 min
(B) min 7-10 -Power Clean: amrap in 3 min @80% of “A”
(C) - On a 6:00 timer:
Run 800m
AMRAP in remaining time:
15 Wall Balls 9/6kg 10/9ft
10 Push-Ups (HR)
RECOVER 3min
On a 6:00 timer:
150 Double Unders
AMRAP in remaining time:
20 KB Swings 24/16kg
10 sit-ups
RECOVER 3min
AMRAP “”Grinders”" in 3 min.
1 Pull Up + 1 TTB = 1 Grinder
(A) 110 then 15@90kg
ReplyDelete(B1) Rowed sub 3min then 2+6
(B2) D/U sub 3min then 2 + 6
(B3) 18
A)70kgs and then 26 reps at 56 kgs
ReplyDeleteB1)2+9
Nek 6 minut
B2)3+4
Nek 6 minut
C)19 (sucked hard after kettle bells!)
Really freaken awesome with the clean component... BAM! love just lifting heavy and dumping the weights lol it's empowering and I love the noise.
I am spent after this morning and have PT this arvo... ahhhhhh I need a to find some pump!!
A) 100kgs, then only 8 reps at 80kgs.. not sure why I couldnt get more tonight, just wasnt feeling it.
ReplyDeleteB1) 2+6
B2) only 30 Du and then told to do the reps, 2+10
C)18 Grinders.
(A) 61kg
ReplyDelete(B) 20 @ 50kg
(C1) 1+15
(C2) only got to 132 DUs and then told to move on - 1+13
(C3) 11
A) ME power clean 66kg
ReplyDeleteB) 28 reps @52kg
C) Run held me up, did the full 800m in about 5:15 got 5 WB, 5 P/U in time left
20 D/U attempts and 80 singles (paced Lappo with 150 D/U )then into 2 completed rounds 24kg KB, ab mat situps.
Rx'D grinders x 15 in 3 min. did all as singles about 1 every 10 sec.
We all got a good sweat going with this one.