2018 REGIONAL WORKOUT 4
Inetermediate version
2 rounds for time:
10 snatches (45/60 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (30/45 kg)
12 bar-facing burpees
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest the remainder of each interval.
– Score is the fastest round.
For time:
21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.
PARTNER TOMMY V
For time with a partner:
21 thrusters (35/50 kg)
12 rope climbs (4.6 m)
15 thrusters (35/50 kg)
9 rope climbs (4.6 m)
9 thrusters (35/50 kg)
6 rope climbs (4.6 m)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
For time:
100 double-unders
50 alternating dumbbell snatches (15/22,5 kg)
100 double-unders
10.00 boxis tiimikas?!
11.15 jooksutreeningute sarja viimane treening Ülenurmel
AMRAP 10:
2-4-6-8…
Box jump-overs (M/L))
30.5-m DB farmers carry (22,5/32 kg)
– Use two DBs.
– Step down from the box.
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (35/50 kg)
8 push presses (35/50 kg)
400-m run
10 rounds for time:
4 deadlifts (45/70 kg)
3 hang power snatches
2 overhead squats
5 sets for time:
600-meter run
– Rest 3:00 between rounds.
– Score = slowest run.