For time:
800-m run
Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)
3 rope climbs (4.6/4.6 m)
400-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (22.9 m)
3 rope climbs
5 rounds for time:
15 hang power snatches (30/45 kg)
15 bar-facing burpees
AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Linda
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)
23.-24. juuni box suletud!
Hüppame üle lõkke ja naudime jaanipühi!
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (45/70 kg)
10.00 JAANIPÄEVA ERI
13.00 AMRAP24 algus
For time:
Handstand walk (30.5 m)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row