9.3.2020
In 5min:
30 Back squats (bodyweight)
Max reps burpees
Rest 2min
In 5min:
“Grace” (30 Clean and jerks @ 61/43kg)
Max reps burpees
Only burpee reps count towards your score
Do before or after class:
3 x 12 Bent over DB fly
10.3.2020
4 Rounds for time:
15 Handstand push ups
7 Bar muscle ups
Do before or after class:
3 x 12 Bent over DB fly
11.3.2020
15min AMRAP:
12 Pistol squats
12 Toes to bar
12 Power snatches (45/30kg)
Do before or after class:
Chin over bar hold – accumulate 2min
12.3.2020
5 Rounds for time:
9 Deadlifts (100/65kg)
30 Wall balls (30/20lb)
Do before or after class:
Chin over bar hold – accumulate 2min
13.3.2020
3 Rounds for time:
40m Overhead DB lunge walk (22.5/15kg)
30 DB box step ups (22.5/15kg)
10 Ring muscle ups
Do before or after class:
Chin over bar hold – accumulate 2min
14.3.2020
In teams of 3:
60/52/44 Ski erg calories
700m team run (each carrying 15/10kg plate)
60 D-ball over shoulder cleans (70/50kg)
Do before or after class:
Chin over bar hold – accumulate 2min
15.3.2020
17min AMRAP:
11 Chest to bar pull ups
13 Box jump overs (24/20″)
15 Rowing calories
Do before or after class:
Chin over bar hold – accumulate 2min
