On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
AMRAP8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (60/75 cm)
– Perform both movements within the same minute.
BENCHMARK DAY
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
AMRAP 12:
4 left-arm DB Turkish get-ups (12.5/15 kg)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
For time:
10-8-6-4-2:
Squat snatches (35/50 kg)
– Perform 3 wall walks after each set.
5000 mtr Run
Kohtume kell 10.00 Tamme staadioni peahoone ees,
4 rounds for time:
18-calorie row or bike
21 alternating single-arm DB hang power snatches (10/15 kg)
24 lateral DB jump-overs
7 sets for load:
Power snatch
5-5-5-5-5-5-5
For time:
1-2-3-4-5-6-7-8-9-10:
Wall-ball shots (6/9 kg)
Toes-to-bars
Then…
10-9-8-7-6-5-4-3-2-1:
Wall-ball shots
Toes-to-bars
WOD
5 rounds for time:
55 double-unders
5 push jerks (45/60 kg)