4x:
10 db bench press @ 2x 30-35-40-45(PR!)
30 sec rest
15 barbell inverted row
30 sec rest
15 minutes of:
* 3 pillars left-up-right-down carry w/ 2x16kg
* 3 pillars right-up-left-down carry w/ 2x16kg
* Some time hanging on a bar
* 5 strict ring dips
(5 rounds of this)
Showing posts with label waiter walk. Show all posts
Showing posts with label waiter walk. Show all posts
Tuesday, December 10, 2019
Friday, December 23, 2016
3 rounds of:
20 seconds/arm clock stretch
20 seconds/arm bottoms up waiter walk @ 15 lbs
Every 2 minutes:
3 power snatch + 3 overhead squat @ 65-70-75-80
Then 10 min AMRAP:
200 Double Under buy-in
Max unbroken thrusters, 5 burpees if the barbell hits the ground
7-8-6-4 (+15 burpees)
Then Assault Bike:
9 rounds of:
15 seconds hard work
90 seconds recovery easy pedal
104 calories total
20 seconds/arm clock stretch
20 seconds/arm bottoms up waiter walk @ 15 lbs
Every 2 minutes:
3 power snatch + 3 overhead squat @ 65-70-75-80
Then 10 min AMRAP:
200 Double Under buy-in
Max unbroken thrusters, 5 burpees if the barbell hits the ground
7-8-6-4 (+15 burpees)
Then Assault Bike:
9 rounds of:
15 seconds hard work
90 seconds recovery easy pedal
104 calories total
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