Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con
AMRAP 6 minutes
5 Power cleans 225/145lbs
10 Strict HSPU

4b. Accessory
8 Rounds
50m sled drag – medium weight
Rest 30 seconds

A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds

3 x 70%
3 x 80%
3+ x 90%

3 rounds for time

• 15 KB Swings 20kg
• 10 clean and jerk 50kg
• 5 HSPU

Wednesday

Focus: Pause Squat + Front Squat 5x2 @ 70%

 

Metcon: “Helen”

 3 RFT

 400m Run

 21 KB Swings 55/35

 12 Pull Ups

Score: Weight/ Time

4 kierrosta:
30 sek syviä hiihtohyppyjä, 30 sek skierg, 30 sek punnerrus, 30 sek kyykky, 30 sek leuka, 30 sek assault
15 sek siirtymisiin
1 min tauko kierroksen välissä

4 Rounds
Run 400m
50 Wallballs 30/20lbs
25 Toes to bar

KillTheBitch

Vesijuoksutreenit 3.11. klo 20-20:45

8 rounds:
20s. ON / 10s. OFF:
C2B
Push up
Box jump
Wallball

(Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps.)

5 rounds for time of:

• 30 hip extensions
• Handstand handstand walk 50 feet
• Lunge 150 feet