30/12/14

Metcon (AMRAP – Reps)

Tabata (20 secs on/10 secs off)

8 rds of each movement

Chest To Bar

Ring Dips

Front Squats (20)

Box Jumps (60/50)

* score lowest number of each set then add up the 4 total numbers for a final score *

 

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26/12/14

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (60/42,5) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

 
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