Happy Days
3 Sets x 8-10
(A1)Bench Press
Accumulate 50 reps in as few sets as possible @ BW for Males & @ 3/4-BW for Females
(B) 8min AMRAP (BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
10 x Box Jump Overs (24/20″)
2 x Hang Power Snatch: 50/35/30
10 x Box Jump Overs
4 x Hang Power Snatch
10 x Box Jump Overs
6 x Hang Power Snatch
Etc.
(C) @ The 10min mark
2RM Thruster in 7min
From the floor.
EXTRAS
4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed
A) 3 sets 8 ring pushes - very challenging!
ReplyDeleteA1) Bench Press 39.5kg x 50 (5 x10)
B) Overhead Lunches 15kg
3 rounds + 11
C) 2 RM Thruster 44kg
That's a big lunch to hold over your head Kathy!
DeleteA) 3x10
ReplyDeleteA1) 95 kg x 4,2 then remainder at 85 kg. 11 sets total.
B) completed rd of 10 + 12
C) 85 kg
Extras complete
DeleteA) 3 X 10
ReplyDeleteA1) 20, 17, 13 @37.5kg
B) completed 10 HPC round + 5
C) 55.5kg
A) 3 x 8
ReplyDeleteA1) 8,8,8,8,5,5,8
B) 12+10
Will
A)3x10
ReplyDeleteA1)5x80kg then 9 sets @ 70kg
B)4 short of starting rd 10
C)70kg
A2. @50kg 20,15,15
ReplyDelete