7/11/14
- By silviub
- •
- 07 Nov, 2014
Board 1
1. Back Squats
5×6 3 sec. pause at bottom
2. 4 Rounds of:
30 sec. Airdyne
30 sec. rest
3. AMRAP 15 of:
20 Box Jumps, 30/24
20Ring Rows
20 KBS, 1.5/1-pood
20 FR Step Out Lunge, 35/25db
20 TTB
20 Push Press, 75/55
20 Hip Extensions, 25#
20 WB, 20/14
20 Burpees
20 Calorie Row
Board 2
1. Front Squats
7×3 across
2. EMOMx5
Min 1: Min 1: 5 unbroken Hang Squat Cleans + 1 unbroken Jerks, 185/135
Min 2: 4 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 3 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 2 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 1 Hang Squat Clean + 5 unbroken Jerks, 185/135
3. AMRAP 20 of:
30 Box Jumps, 30/24
30 CTB
30 KBS, 2-pood/1.5-pood
30 FR Step Out Lunge, 45/30 db
30 TTB
30 Push Press, 95/65
30 Hip Extensions, 25#
30 WB, 20/14
30 Burpees
