Arm Bar
- ·
2
x 3 each side
Jack
AMRAP 20
mins
- · 10 Push Press (50/35)
- · 10 KB Swings (24/16)
- · 10 Box Jumps (24/20)
Arm Bar
Jack
AMRAP 20
mins
KB Deadlifts
AMRAP 17
mins
Front Squats
5 Rounds
Linda (not for time)
10-9-8-7-6-5-4-3-2-1
Strict Press
Strict
Pull Ups
27-24-21-18-15-12-9
Push Press
Roy
5 Rounds
Front Squats
Gwen
15-12-9
· Touch & go on floor only, no
reset between reps
· Rest as required between sets
Sumo Deadlift (wide stance)
Ring Rows
WOD
Run 500m
Then 4
rounds
Run 500m to
finish
Crain
2 Rounds
The Chief
5 cycles
of 3min AMRAP
Rest 1
min between rounds
Strict Pull Ups
DB Curls
24-21-18-15-12-9-6
Deadlifts
4 Rounds
Strict Press
6 Rounds
Friday
09/04/2021
Hope
3 Rounds
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
There a are
too many variations and options to this to mentions so don’t be scared, give it
a go.
It’s been 3 years since we did it so don’t miss out.
Arm Bar
KB Single
arm rows
AMRAP
15mins
Back Squats
5 Rounds
Chin Ups (reverse grip)
21-15-9
Zeus
3 Rounds
As always
everything can be modified.
Scaled
version
3 Rounds
Reduce
reps to 20 if needed