12/02/18-19/02/18

Monday 12

Thrusters

10-7-5-3-1-1

AMRAP12:

12 Box Jumps                          24″/20″

6 Thrusters 42.5/30kg

6 bar-facing burpees

 

Tuesday 13

For time:
30 overhead walking lunges             20/15kg plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

 

Wednesday 14

Deadlift

10-7-5-3-1-1

1/2 ‘Bradshaw’

5 Rounds for time

3 HSPU

6 Deadlift                             102.5kg/70kg

12 Pull ups

24 DU

 

Thursday 15

Squat Snatch

2-2-2-2-2-2

4 Rounds For Time:

21 Wall balls                          9kg/7kg

15 TTB

9 Snatches                                52.5kg/37.5kg

 

Friday 16

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats                                42.5/30kg

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in the 3 minutes

 

Saturday 17

Skin-the-Cat Tekkers

AMRAP20

20 KB swings                    24/20kg

30 DUs

15 sit ups

10 ring dips

 

Sunday 18

REST DAY

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