- Remember to register your score for 15.4 A) Strict Press 1 - 1 - 1 - 1 - 1 - 1 - 1 B) Front Squat 3 - 3 - 3 - 3 - 3 - 3 - 3 - attempt to hold the same weight across the sets Happy Birthday Oz! ...
Either A) AMRAP in 20 minutes: Ground to Overhead (60/40kg. Starting with one rep, increment by one rep every round) + 5 Pull-Ups 10 Pushups 15 Squats or B) - Rx'd only, although may be partitioned if you have completed it straight through before. If you are choosing this option you will begin the...
Classes will be running as per the timetable. Games Open 15.4 RX'D AMRAP in 8 minutes: HSPU - 3,6,9 / 12,15,18 / 21,24...
A) Alternating EMOM for 12 minutes: Odds - 5 Thrusters Evens - 200m Run B) Weighted Dips 5 x 5 or 10 x 5 assisted ...
3 x 5 minute AMRAPs A) 20 Kettlebell Swings (24/16kg) 10 Box Jumpovers (24/20") Rest 3 minutes B) 2 Rope Climbs (1 climb = 10 reps) 10 Calorie Row Rest 3 minutes C) 40 Double Unders (2 D-U's = 1 Rep) 10 Power Snatches (40/30kg) ...
A) Hang Clean 5 - 5 - 5 - 5 - 5 B) For time: 50 Bar-Facing Burpees - 7 minute time cap - If you finish inside 7 minutes then AMRAP in the time remaining: Hang Clean @50% of above weight. - Score example: 5:23 Rx/Sc + 22 @30kg httpv://www.youtube.com/watch?v=HVjYnko1-0k...
For time: 10 Deadlifts (100/70kg) (^120/80kg) 30 Situps (^Toes-to-Bar) 20 Power Cleans (60/40kg) (^80/60kg) 20 Pushups (^HSPU) 30 Push Presses (40/30kg) (^60/40kg) 10 Pull-Ups (^Bar Muscle-Ups) httpv://www.youtube.com/watch?v=-2g3BjUYUMk...
A) Overhead Squat 5 x 5 x 75% B) Back Squat 2 RM ...
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