Week beginning 14th October

 

Week beginning 14th October

  October 14, 2018

Monday:

A.

3min amrap:

6 burpees
8 box jumps 
10 dB snatch
1 min rest 
X 5 rounds 
B.
For time:
500m row
400m run
500m ski
10 min cap
 
Tuesday:
35/25 cals 
Into 10,9,8,7….2,1
Burpees 
Wall balls 
35/25 cals
Into
1,2,3,4…..9,10
Kb swings 
Goblet squats 
35/25 cals
 
 
Friday:
In a 10 minute window:
1 mile run/scale 1600m 
Remaining time amrap 20 walking lunges + 5 box jumps 
3 minutes rest 
 
In 10 minutes:
2k row/scale 1500m
Remaining time amrap  30du + 5 down ups
3 min rest 
 
In 10 minutes:
100 cal bike/scale 75
Remaining time amrap 20 air squats + 5 push ups
 
 
Saturday:
In teams of 3
Person 1: 15 box jumps 
P.2: 15 wall balls 
P.3: kb swings 
once each person does the 15 reps, Rotate movements till each person completes the 15 reps of each move. 
Then 200m run together. This whole thing is 1 round 
8 rounds 
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