Week beginning Monday 30th

 

Week beginning Monday 30th

  July 29, 2018

Monday:

10 min amrap
 15 kb swings 
15 box jump overs 
15/10cal ski
 
3 mins rest
10 min emom 
1. 12 burpees 
2. 20 wall balls
 
3 min rest 
10 min amrap 
250m row
30 du 
20 air sq
 
Tuesday:
A take on Ben bergeron’s ‘death race’ 
SPRINT:
5 rounds of 
15/10 cal bike/ski/row
10 burpees 
7min cap 
7min rest 
work In pairs so you can cheer/support while you are resting (if you can speak)
X3
These are sprints, so go hard as you can! You should be close to your 90% Aiming for close to 6 mins as possible
Rounds 2&3 aiming for as close to round one as possible! 
 
Finisher 
Abs 
 
Friday:
A.
3 rounds for time 
800m run 
50 wall balls 
40 box jump overs 
30 burpees 
 
B. 
I go you go 250m row 
X 12 (6each) 
 
Saturday:
a.
In pairs: for time – try move fast and treat this as a sprint get your rep scheme figured and try limit transition time as much as possible! Divide work however 
1k row buy in 
Then complete 4 rounds of:
30 dB stoh 22.5/15
30 cals bike 
30 burpee to bar 
400m run together cash out
22 min cap: 
 
b. In pairs 
1 person working on chipper on holding plate over head 20/15
Mini chipper 
120 air squats 
80 sit ups 
40 pull ups/ring rows (pull ups only if you have at least 5kipping)
 
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