30/10/20
3 RFT:
21 Thrusters (43/29)
21 Toes-to-Bar
Inicio / Archivo de octubre 2020
3 RFT:
21 Thrusters (43/29)
21 Toes-to-Bar
Strength
Every 2:30 (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
AMRAP 12′ of:
12 Deadlifts (102/70)
12 Dumbbell Push Press (22,5/15)
12 Ring Dips
Strength
Take 20′ to build to today’s 2-RM Floor Press
Strength
Every 2′ (8 sets) of:
Slow Pull Snatch + Snatch
*Sets 1-2 – @ 70-75%
*Sets 3-4 – @ 75-80%
*Sets 5-6 – @ 80-85%
*Sets 7-8 – @ 85+%
Every 6′ (3 sets) for times:
150 Double-Unders
10 Overhead Squats (70/47,5)
4 sets for max calories/reps of:
90″ of Assault Bike (for calories)
Rest 30″
90″ of Devil’s Presses (22,5/15))
Rest 30″
90″ of Rowing (for calories)
Rest 30″
90″ of Strict Pull-Ups
Rest 30″
AMRAP 20′ of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111
8 Strict Pull-Ups
16 Kettlebell Swings
Strength
3 sets of:
Posted single leg deadlift x 8 reps each @ 3011
Rest 60″
Barbell Glute bridge x 6 reps @ 20X1
Rest 60″
Side Plank x 45″ each side
Rest 60″
Strength
Every 2′ (8 sets) of:
Clean x 1.1