Fight Gone Bad

Three rounds of:
Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Pushpress, 35/25kg (Reps)
Row (Calories)

Salin ohjelmoinnissa

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 9 RPE (-5% Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
65% 1RM 6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups

“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups

“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)

Each scored separately for time

Friday

Tabata - Double Unders

3rft:
10 Pull ups/Ring rows
30 RKB Swings 32/24kg
Run 400 Meters

For time :

► 100 Sumo Deadlift Kettlebell
► 080 Sit Ups
► 060 Kettlebell Swing
► 040 Knees to Elbows
► 020 Cal Row

Barbell high pull 4x8 reps

10AM:

On the minute 10 rounds (40min):

1. Wattbike (20cal)
2. Row (20cal)
3. Ski erg (20cal)
4. Rest

I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

Score is calories you were able to hold per station.

10min amrap c&j @62kg
+
10min emom
10 burpees