Wednesday 9 October 2019


Published October 5, 2019


4 Rounds - each round = 5 movements emom

Minute 1 - 5 pausing OHS ( 50% max snatch )

Minute 2 - 15 / 12 cal row

Minute 3 - 5 Toes to Bar  / 8 HKR + 5 hang DB clean and jerk / arm

Minute 4 - HS Walk practice ( 30 sec ) or HSPU x 5 or 20 sec hold

Minute 5 - DU ( 30 sec ) or DU x 5 efforts

 

*** goal is to finish by 45 sec each station - so if rowing takes more than 1 minute to complete the 15 cals, cut cal back to finish in 45 sec

OHS - pause 2 secs at bottom

Row - finish within 45 sec

T2B - 5 unbroken + DB C&J - wt you can do unbroken

HS walk - as far as possible in 30 sec / 5 unbroken hspu

DU - try 30 sec unbroken or 5 attempts within 30 secs ( no doing single unders for 30 secs !!! )

 


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