"Helen"
3 rounds for time:
400m Run
21 KB Swings, 24kg(16kg)
12 Pullups
Post time to comments. Log results online (Beyond the Whiteboard)
For time:
25 Handstand Pushups
50 Toes to bar
800m Run
75 Push Press, 35kg(25kg)
150 Double unders
Post time to comments. Log results online (Beyond the Whiteboard)
Clean & Jerk @ 50% 1RM
2-2-2-2-2-2-2-2-2-2
Then,
Weighted Pullups
1-1-1-1-1-1-1
or
Pullup ladder
Finisher
Tabata burpees
Post loads lifted to comments. Log results online (Beyond the Whiteboard)
For time:
400m Sandbag run, 20kg
then complete 3 rounds:
30 Air Squats
10 OA DB Snatch (L) 20kg(15kg)
10 OA DB Snatch (R) 20kg(15kg)
Post time to comments. Log results online (Beyond the Whiteboard)
On the minute for as many rounds as possible complete the following:
BW Deadlift
Handstand Pushup
In the first minute complete 1 bodyweight deadlift and 1 handstand pushup, in the second minute complete 2, third minute complete 3 ect. for as long as possible until you can no longer complete the required amount of work in the minute.
Post number of completed rounds to comments. Log results online (Beyond the Whiteboard)
For time:
Row 750m
Then, 3 rounds of:
10 Medicine Ball Cleans, 10kg(6kg)
20 Pushups (hand release at bottom)
Post time to comments. Log results online (Beyond the Whiteboard)
Photo: Terry & Geoff post "cindy" in Darwin
Times to complete the workout at cFr
Thursday 22nd (5pm, 6:15pm)
Friday 23rd (6am, 9:15am)
If you can't make one of the scheduled session times additional times are as follows:
Saturday 25th (7am)
Monday 27th (7am)
All scores must be submitted for vallidation before 10am Monday 27th March. If you can't make one of the scheduled class times contact Doug.
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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