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AMRAP 20mins
15 burpees
12 overhead walking lunge 20/10
9 knees to elbows
1 ramp run
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DIANNE
21, 15, 9
100kg deadlift
handstand push ups
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Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
5 wall walks (start standing up back to the wall about 3 feet away. Lean back until hands come in contact with wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between
rest 5 min
Press; 5, 5, 3, 3, 1, 1, 1 (pr or fail) rest 180sec between
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REST
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split clean technique
then
Tabata (20:10) alternating between squats and sit ups for a TOTAL of 8 rounds. You will end up doing 4 sets of each
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CHELSEA
each min on the minute for 30min
5 pull ups
10 push ups
15 squats
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Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
3 x's 1 min efforts 1:1:1 hollow rock with broom, supermans, prone hold
For time:
15 kb swing
12push press
9 box jumps
200m run |
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"Running Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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