Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 20 pistols or kb squats (goblet) 20 Single-Arm Kettlebell Presses (10 each arm) (24/16) Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Row 30 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches (22.5/15)
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp