Bench Press
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Skill[s]: Running technique, Pistol Squat, back extensions
Then, 3 rounds for time - 400m run - 12 man makers (7.5/12) - 3 pistol squats each side Overhead Squat
3-3-3-3-3 Then, 90 seconds of back squats at 60% 1RM Then, 21-15-9 Kettlebell Swings Pull ups Deadlift
6-6-6-6-6 Then, 6 rounds for time 6 bent over rows 60/35kg 6 barbell roll outs (With the same barbell) 200m run Front Squat
2-2-2-2-2 Work up to 90% of 1RM Then, “Annie with a Twist” 50-40-30-20-10 Sit ups Double unders But, EMOTM 1 Clean and 1 Front Squat (45/60kg) 15 min time cap Skill:
L-Sits Then, AMRAP: 10min 1 Clean (35/60) 5 Push Press (35/60) 10 AbMat Sit Ups 2min Rest Then, 5x500m with 2 min Rest in between Deadlift
2-2-2-2-2 Work up to 90% of 1RM Then, 10 Rounds for Time: 8 Ring Rows 8 Goblet Squats (16/20kg) 8 Double Unders Strength/Skill:
Push Jerk 3-3-3 Then, “Karen” 150 Wall Balls for Time (14/20#) |
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