1.) Every 3 minutes for 15 minutes 3 Snatch from Blocks @ Hang, adding load each round establishing 3RM
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Flam-Buoyancy
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires
7 minute AMRAP
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2×45/45lb
*4.) 9 minute AMRAP
40’ Sandbag Carry
5 Free Standing Handstand Push-ups
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Snatch Deadlift and Bent Over Row with 5 reps intstead of 3 establishing a 5RM with a 2 minute AMRAP
*3.) 50 alternating Pistol Squats holding 1.5/1 pood Kettlebell. Every time you pause complete 10 Alternating Box Step Ups (no KB) with a 24/20” Box
1.) Flam-Buoyancy
Starting at 1 Rep of each then 2 of each, 3, 4 and so on until time expires
7 minute AMRAP
Toes to Bar
Bar Muscle Up
*2.) 3 rounds
9 Push Press 155/105lb
15 Bar Facing Burpees
*3.) 20 minute Partner Sled Push Alternating Every 100m (D2D) 2×45/45lb
*4.) 9 minute AMRAP
40’ Sandbag Carry
5 Free Standing Handstand Push-ups
Note: Carry bag however you wish
*5.) 5 rounds
10 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
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Laura VanderKelen
7/7 T2B
Snatches ^50kg, 6 @ 45kg; 7:12 for PP & burpees; handstand practice
6
0
Megan Vogel
7 rounds **
Toes to j cup / strict pull ups. HS to 41kg (shoulder). 4x400m (trying to not suck at running).
7
0
Pauly VanderKelen
6 out of 8 T2B
Hang snatch triples: 60, 70, 74, 80, and a single @ 84 kilos, followed by 5 reps @ 80 kilos / *2.) complete in 4:46 / Got 2 minutes into *4.) but then strained my left trapezious while rolling out of a FSHSPU. Neck and back were sore from leaning over the table while studying. Lesson learned to do a better job stretching out my back and neck! / Rolled out back and neck / 2x25 arm curls with barbell / 3x10 lateral flys with 20# dumbbells
0
0
Sylvia Christensen
2/6 BMU
Hang snatch 40, 47, 52, 55, 59kg / 6 ME @ 57kg. 5 rounds: 2 rope climbs, 14 alt pistols 11:14. Pistols/box step ups✅
9
4
you are very strong for an old lady
So glad we met 20 years ago when I was 18
E4 Mafia4Life
#greentogold