THURSDAY 180713
For time:
30 Bench press, 60/40kg
120 metre Shuttle sprint (6 x 20m)
60 Sit-ups (abmat)
120 metre Shuttle sprint (6 x 20m)
30 Axle deadlifts, 88/58kg
120 metre Shuttle sprint (6 x 20m)
60 Sit-ups (abmat)
Record results / post to comments.
FRIDAY 210613
Continental clean and press with axle 3RM
– 23 minutes to work up to a 3 repetition maximum. As many attempts as needed.
– Rest 5 minutes then –
As many rounds as possible in 7 minutes of:
7 Shoulder to overhead with axle, 63/38kg
15 Burpees
– Advanced can scale up to 7 burpee pull-ups.
Record results / post to comments.
THURSDAY 230513
Hang power clean 1RM
*Unlimited attempts to establish a 1 rep max. 20 minute time cap.
-then-
3 Rounds for max reps of:
Pull-ups
Axle deadlift, 108/68kg
*Rest as needed between movements. 10 minute time cap.
Record results / post to comments.
WEDNESDAY 240413
Axle push jerk 3-3-3-3-3-3
-then-
3 Rounds for time of:
Run 400 metres
20 Kettlebell swings, 24/16kg
20 Push-ups (hand release)
Record results / post to comments.
