Friday, September 19, 2014

FRIDAY

(A1) Pistol Squat/Progression
(A2) 3 Sets x 10 steps - Single KB Overhead walking lunges: AHAP


(B) 5min AMRAP
7 x Overhead Plate Sit-ups: 15/10
7 x KB Snatch: AHAP
20 x Double Unders

RECOVER 1min

9-7-5
Overhead Plate Sit-ups: 15/10
KB Snatch

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3 comments:

  1. UnknownSeptember 19, 2014 at 11:50 AM

    A) Completed - Fun!!! Really Enjoyed this. Thanks HC
    B) 21,21,60 (ropes pulls) 9.42
    Great Feeling in the Box this morning, go the labbies!

    ReplyDelete
  2. AnonymousSeptember 19, 2014 at 10:50 PM

    A) 8kg, 12kg and Brutus
    B) 2 +39
    9:32
    10kg plate, 12kg KB

    ReplyDelete
  3. Josh MerciecaSeptember 26, 2014 at 9:12 AM

    (A1) Pistol Squats - 10, 10, 10 #mysecretweapon ...lol

    (A2) 3 Sets x 10 steps - KB OH walking lunges @32kg (holding with 2 hands)


    (B) 3 Rounds + 8
    7 x Overhead Plate Sit-ups: 15kg
    7 x KB Snatch: 20kg (alternating full squat)
    20 x DU

    RECOVER 1min

    9-7-5 (4:20)
    Overhead Plate Sit-ups: 15kg
    KB Snatch @20kg (alternating full squat)

    Finish 10:20

    ReplyDelete

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