A. 10 min AMRAP
5-10-15-20-15
Pull Ups
Wall Balls
DB Goblet Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Bike Erg Calories in the remaining time
Compare to 10/1/24
A. Laura G: 15 + 7 Pull Ups
B. Juli G: 30 Cals
Performance:
A. 10 min AMRAP
5-10-15-20-15
Chest to bar Pull Ups
Wall Balls
Single Arm DB OH Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Rope Climbs in the remaining time
Compare to 10/1/24
A. Nate S: 20 + 15 C2B / Cristina G: 15 + 3 C2B
B. Nate S: 8 / Kristina S: 5 Weightlifting:
(0 - 10 min)
A. 5 sets every 2 minutes:
21.4 complex: Deadlift + Clean + hang Clean + Shoulder to Overhead
Compare to 10/1/24
Wacey B: 500kg / Nat D: 308kg
(10 - 25 min)
Snatch Balance + Overhead Squat: Build to a challenging complex in 15 minutes. But focus on pulling yourself under the bar fast. Don't let the Snatch balance get to slow.
Compare to 10/1/24
Nate S: 111kg / Nikki A/Grace: 70kg
(30 - 40 min)
3 Rounds for time:
1 Thruster (80/55kg)
2 Strict Deficit HSPU (2/1"")
3 Clean & Jerks (80/55kg)
4 Kipping Deficit HSPU (2/1"")
- 1 min rest -
*Reduce deficit to ensure the HSPU are unbroken or close to it. If you don't have HSPU then do Bar Dips or Push Ups.
**Barbell should be challenging but not something you might miss on the Thruster.
Compare to 10/1/24
Wacey 3.47
Sweat:
No Sweat Class today.
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