6 Rounds for max Reps
AMRAP1
12/8 cal Row
Max Burpee Box Jumps in remaining Time
30 sec Rest
AMRAP1
6 DB Devil Presses 22,5/25 kg
Max Doube Unders in remaining Time
Rest 90 sec between rounds
Tabata Pull Ups
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata KB Swing 24/16 kg
For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
“Just Hang On”
4 Rounds of 2:30 on/1:00 off
30/22 cal Row
20 Toes to Bar
Max Single Arm DB Snatch 22,5/15 kg
EMO2M for 20 Minutes
1 Power Snatch
1 Hang Squat Snatch
5 Rounds for Time
10 Touch and Go Squat Snatches 40/25 kg
Rest 2 Minutes between Rounds
AMRAP 18
100 Single Unders
30 Ring Dips
50 Box Jumps
30 Push Ups
50 Double Unders
30 Burpees
FOR TIME
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats 60/40 kg
After every round 8 reps on Pull-Station
Option 1: Muscle Ups – 1 Fully completed Rep is worth “4 reps”
Option 2: C2B Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Pull Up or Ring Row 1 Fully completed Rep is worth “1 rep”
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DIANE
21-15-9 Reps For Time
Deadlifts (102 kg/70 kg)
Handstand Push-Ups
last Time performed: 03.03.20
KOHTUME KELL 10.00 või 11.00
AMRAP 12
Cash In 2000/1600 Mtr Bike
in remainig Time AMRAP
6 Power Cleans 60/45 kg
36 Double Unders
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.