AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 150/100lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.

Parin kanssa vuorotellen aikaa vastaan:

3 kierrosta:

15 Thrusteria
300 m soutu

• 4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

5 sets: 3 Push Press + 4 Push Jerk AHAFA

One set has 7 reps. Bar from the rack. Use AHAFA weights, rest as needed.

Get rrready

7 Rounds, On The 2:00:
5 Hang Power Cleans
+
50 Double-Unders

• Build in weight each set.

8-11 y

3 rounds
100 m run
12 KB swing / superman rocks
6 pull ups

12-15y

3 rounds
300 m run
15 KB swing (16/12kg)
9 pull ups

For time:

21-15-9

wallball
toes to bar

500m row

30 Swings (24/16)
20 Lunges
10 Pull Ups

500m Row

30 Swings
20 Lunges
10 Pull Ups

500m Row

9 Dead Lifts (225)

50 Double-Unders/150 Single-Unders

40 Pull-Ups

30 KB Swings

20 Push-Ups

10 Box Jumps

20 Push-Ups

30 Jump Squats

40 Wall Balls

50 Double-Unders/150 Single-Unders

11 Dead Lifts (225