A. Every 8 minutes x 3 sets:
15/12 Cal Echo Bike
12 Power Cleans (60/42.5kg)
Max Bar Facing Burpees in the remaning time
*If you can move this Weight well, aim for 30+ Burpees
B. 6 min alt OTM
Odd: 10-12 S leg Glute Bridges (e side)
Even: 15 Wall Angel
*Glute Bridges to failure.
Performance:
A. Every 8 minutes x 3 sets:
15/12 Cal Echo Bike
12 Power Cleans (60/42.5kg)
Max Bar Facing Burpees in the remaning time
*If you can move this Weight well, aim for 30+ Burpees
B. See Fitness
Competitors Class:
No WOD today.
A. 3 Rounds:
3 min AMRAP
20/16 Cal Row
10 Strict Handstand Push Ups
10 Bar Muscle Ups
Max Kipping HSPU in the remaining time
-1 min rest between rounds-
*If you get no KHSPU reduce reps on SHSPU & MU to ensure you get there.
B. 3 Total Sets:
5 min AMRAP:
3,3, 6,6, 9,9 and so on:
Skierg Cals
Bar Facing Burpee
-rest 4 min with easy bike spin -
*Start back at 3/3 each set
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