04/02/21 A. 8’ EMOM Alt odd: max reps FS @40/30 even: max reps Push Press Score: total reps B. 3 RFT (18’ t.c.) 400m Run 10 Hang Squat Clean @70/50 10 Alternating Front-Racked Reverse Lunges
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03/02/21 A. For Time (5’ T.c.) 100 KB Clean RKC @24/16 B. 2 RFT (20’ T.c.) 1000/800m Row (60/48 cal AB) 75 American Swing @24/16 150 DU
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02/02/21 A. 35’ AMRAP 400m Run 30 Box Jump 30 DB Thrusters @22.5/15 (15+15)
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01/02/21 A. 3’ AMRAP 10 Box Jump over @60/50 20 DB Snatch Alt @22.5/15 3’ Rest 6’ AMRAP 10 Box Jump @60/50 20 DB Snatch Alt @22.5/15 40 Single DB Push Press (20+20) 4’ Rest 12’ AMRAP 20 DB Snatch Alt @22.5/15 40 Single DB Push Press (20+20) 60...
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30/01/21 A. 5 RDS 3’ AMRAP 10 GTOH @40/30 10 OHS 10 Burpees 3’ Rest B. Core 3 RDS 30” Wheigthed Russian Twist 10” Rest 30” Flutters Kicks 10” Rest 30’’ Hollow Body Hold 10’’ Rest
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29/01/21 A. 4 SETS OF In a 7’ Window 750/650m Row (45/35 cal AB) Then AMRAP 10 DB Push Presses 5+5 @22,5/15 10 DB Box Step up @60/50 3’ Rest
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28/01/21 A. Re-Test (previous 27/11/20) For Time (5’ Time cap) 100 Kb Snatch RKC @24/16 B. 6 RFT (21’ Time Cap) 400m Run 10 Clean & Jerk @50/35
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27/01/21 A. 6 SETS OF 2’ AMRAP 30 DU 5 Power Clean TnG @70/50 15 Air Squat 90″ rest then 2’ AMRAP 30 DU 5 Squat Clean TnG @70/50 15 Push Up 90″
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26/01/21 A. 8’ EMOM Alt odd: max reps Goblet Squat @24/16 even: max reps box jump over@60/50 Score: total reps B. 10 RFT (18’ Time Cap) 12 American Swing @24/16 8 Burpees Box Jump @60/50
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25/01/21 4 sets [A – B– A – B) A. 6’ AMRAP Score= DU *E90”MOM (including @ 0:00) : 3 DB devils-press @ 2×22.5/15kg 4 DB Hang clean and jerk 5 DB squat 4’ rest B. 6’ AMRAP 9 DB deadlift @2×22.5/15kg 6 DB snatch alt (change @floor) 3 OHS (1DB) 4’...
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23/01/21 A. 9’ AMRAP 3 KB Clean + 3 FS @32/24 * 30 DU 9 American Swing *Alt dx/sx between rounds 3’ Rest B. 9’ AMRAP 3+3 KB Snatch RKC @32/24 30 DU 9 Goblet Squat 3’ Rest C. 9’ AMRAP 200m Run (if it rains 50 DU) 6 KB Push Press dx @32/24 6
Read moreOUTSIDE DAY 67
22/01/21 A. 10’ AMRAP 3 RDS 12 Burpees 12 Thrusters @35/25 + 3 RDS 15 Power Snatch @35/25 15 Burpees 4’ Rest B. 6’ AMRAP 16 OHS @35/25 16 Burpees 4’ Rest C. For Time (6’ Time Cap) 50 Air Squat 50 Thrusters @20/15 50 Air Squat
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