Week beginning 20th Jan

 

Week beginning 20th Jan

  January 19, 2020

Session 1:

On a running clock

4 rounds for time

15/10 cals

10 dB thrusters 22.5/15

10 down ups

2 mins rest

4 rounds for time

200m run

12 wall balls

8 box jumps

2 mins rest

4 rounds for time

15/10 cals

25 du

10 plate gtoh

 

Session 2:

1k row/ski buy in

5 rounds for time

25 wall balls

15 Russian swings 32/24

5 dB stoh (go heavy as you can on these)

1k row/ski cash out

 

Session 3:

A.

2 rounds for time

100 du

80 walking lunges

60 wall balls

40/30 calories

20 burpees

 

B.

100 kbs 24/16

Anytime you break 100m run

 

Session 4.

A.

In pairs:

25 min amrap

50 box jumps over

50 dB snatch

50 burpees over dB

50 calories

400m run together

 

B.

In pairs

6 min max effort calories

 

Session 5:

In teams of 3

300 double unders/single Unders

200 wall balls

150 box jump overs

100 dB snatches

Whilst working through the chipper teams must accumulate 300 calories, eg: one person accumulating cals, one working on chipper one resting and then rotate.

Once the chipper is completed all 3 can work to get the calories finished

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