22.02.07 – 22.02.11

Monday 22.04.07

Track: Sweat

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell Swings (53/35)

Track: Train

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Strict Dips
4 Hand Release Push Ups
8 Kettlebell Swings (70/53)

Track: Compete

Alternate

AMRAP 20:

2 Rounds of "Nate"
200 Meter Run

1 Round of "Nate" =
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53)

Tuesday 22.04.08

Track: Sweat

Apologies

For Time:

45 Wall Balls (14/10)
30 Toes to Bar
15 Burpee Box Jumps (24/20)
30 Wall Balls (14/10)
20 Toes to Bar
10 Burpee Box Jumps (24/20)
15 Wall Balls (14/10)
10 Toes to Bar
5 Burpee Box Jumps (24/20)

Track: Compete/Train

Apologies

For Time:

45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)

Wednesday 22.04.09

Track: Sweat

Dublin

5 Rounds For Time:

9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Track: Compete/Train

Dublin

5 Rounds For Time:

9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders

Thursday 22.04.10

Track: Sweat

S(core)board

For Time

50-40-30-20-10:
Front Rack Reverse Lunges (35/25)
AbMat Sit-ups
Calorie Row

Track: Compete/Train

S(core)board

For Time

50-40-30-20-10:
Front Rack Reverse Lunges (45/35)
AbMat Sit-ups
Calorie Row

Friday 22.04.11

Track: All

Overhead Squat

On the 2:00 x 5 Rounds:

3 Overhead Squats

Track: Sweat

Encore

For Time

21-15-9:
Overhead Squats (95/65)
Pull-ups

Directly Into…

45 Bar-Facing Burpees

Track: Train

Encore

For Time

21-15-9:
Overhead Squats (135/95)
15-12-6:
Strict Pull-ups

Directly Into…

45 Bar-Facing Burpees

Track: Compete

Encore

For Time:

21-15-9:
Overhead Squats (135/95)
Chest to Bar Pull-ups

Directly Into…

45 Bar-Facing Burpees

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