AMRAP 7

4-6-8-10...
Hang Dumbbell Squat Cleans 2x22,5/2x15kg
30 Double Unders

Metcon (time)

3 rounds for time of:
20m Walking lunges
40 Squats
40 Hip extensions

Timecap: 12 minutes

Accessory:

Spend 20-30 minutes stretching

Metcon (time, each round)

6 x 400m run

2 min rest between rounds.

Metcon (time)

4 Rounds for time:
20 Pistols, alt. legs
20/15 calories row
TC: 9 minutes

Rest 2 minutes

4 Rounds for time:
15 Toes to bar
20/15 calories bike
TC: 9 minutes

Accessory:
100 Squats w/medball in bearhug
100 Jumping lunges
Split anyhow

Back Squat 5-4-3-2
-building up
-rest 2 min or more between

Every 2 min for 5 times
3 deadlifts @82,5-85% of 1rm.

“FIGHT, SANDRA - PARTNER WOD”

4 Rounds
17 Handstand Pushups
8 Squat Cleans (80% of 1RM)
20 Pullups
20 KB Swings (heavy)

Round 1 - for Sandra❤️
Round 2 - for Dennis❤️
Round 3 - for Lydia❤️
Round 4 - for Tan & Kesia❤️❤️

Switching A, B & C ( 2 minutes on 2 off ) x 3 sets 36 Mins

A. 15-25 pull ups + max cal bike erg

B. 20/15 cal row + max burpees over rower

C. 80 double unders (1 min cap) + max wall balls

Max broad jump

"Metcon (reps)

”Lynne”

5 Rounds, AMRAP each round:

Max reps bench press @BW
Max reps strict pull-ups
Rest 3:00 min between rounds.

Retest. Compare results to last time. "