September 2010

Triple AMRAP I AMRAP #1 in 8 mins 3 SDHP (40/30kg) 5 Chest to Overhead  (40/30kg) 7 Front Squat  (40/30kg) Rest 3 mins then: AMRAP #2 in 8 mins 3 Ring Dips 5 KB swings (24/16kg) 7 Overhead lunge (20/15kg) Rest 3 minutes then: AMRAP #3 in  8mins 3 Burpees 5 Dumbell snatch  alternating hands each round (20/15kg) 7 Calories on the...

5 rounds for time: 12 Shoulder press (40/30kg) 9 Pullups (strict) 6 Front Squats (Bodyweight) Each time the bar is lowered below shoulder height during the press, grip is released from the bar during pullups or the bar is racked during the squats, a penalty of 15 kettlebell swings (24/16kg)...

Double AMRAP II AMRAP #1 in 8 mins: 8 Hang Power Cleans (40/30kg) 8 BoxJumps (24/20") Rest three minutes then: AMRAP #2 in 8  minutes: 4 Shoot throughs 4 x 10m shuttle Dumbell Carry (Male - 20kg/hand, Female - 15kg/hand) Post times to comments. The ladies take on Murph - early in the workout. Post captions to comments.  ...

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