Friday, April 6

April 9, 2018

 

45 Seconds
Easy Row
Active Spidermans

30 Seconds
Medium Row
Active Samson

15 Seconds
Faster Row
Push-ups to Down Dog

 

Rowling (AMRAP - Reps)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

 

Clean (Emom x 16)

On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

 

Jerk Complex (5 x 3-2-1)

5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

 

Metcon (Time)

3 Rounds:
25 Calorie Row
21 Burpees
15 Shuttle Run / Bike
12 Power Clean and Jerks (95/65)
rest 3 minutes between

Shuttle = 15x10 meters

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

January 14, 2020

Please reload

Archive