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…

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

30 Calorie Row
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