Wednesday 10/19/16
A: 1 mile run (time trial)
B: Every 90 seconds for 8 rounds complete:
1 clean pull + 1 hang clean + split jerk
C: As many rounds as possible in 10 minutes of:
25 meter overhead walking lunges (35/15)
12 push-ups
A: 1 mile run (time trial)
B: Every 90 seconds for 8 rounds complete:
1 clean pull + 1 hang clean + split jerk
C: As many rounds as possible in 10 minutes of:
25 meter overhead walking lunges (35/15)
12 push-ups
A: Every 3 minutes on the minute for 15 minutes complete 10 thrusters
B: As many rounds as possible in 15 minutes of
10 goblet squats (53/44)
5 single leg dead lift (left leg)
5 single leg dead lift (right leg)
5 kettle bell snatch (left)
5 kettle bell snatch (right)
10 Russian twists
A: 3 rounds not for time of:
50 double unders
5-10 Strict hand stand push-ups
1 rope climb
B: “Jack”
As many rounds as possible in 20 minutes of:
10 push presses (115/75)
10 American kettle bell swings (53/35)
10 box jumps (24/20)
Join us for open gym 9am- 12pm
A: Every minute on the minute for 10 minutes complete:
10 slam balls (30/20)
B: Every 3 minutes on the minute for 15 minutes complete: 3 squats
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