30/04/21
For time:
800 m Run
40 Deadlifts (102/70)
800 m Run
Inicio / Archivo de abril 2021
For time:
800 m Run
40 Deadlifts (102/70)
800 m Run
Strength
3 sets:
Barbell Glute Bridge x 8 reps @ 2112
immediately followed by…
Barbell Glute Bridge Iso-Hold x 15-20″
Rest 2′
AMRAP 12′ of:
40 Double-Unders
10 Hang Power Cleans (52/34)*
10 Front-Racked Alternating Reverse Lunges*
Strength
Every 2′ (8 sets):
Clean x 1.1
(resst 10 seconds between singles)
Strength
Every 2′ (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM
*Sets 3-4 = 2 reps at 85% of 1-RM
*Sets 5-6 = 2 reps at 90% of 1-RM
3 RFT:
500 m Row
20 Dumbbell Push Presses
20 Sit-Ups
For time:
400 Meter Run
40 Kettlebell Swings (24/16 )
20 Burpee Box Jump-Overs (60/50)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
“Fran”
21, 15, and 9 reps of:
Thrusters (43/29)
Pull-Ups
Strength
Every 2′ (6 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Every 4′ (8 sets) for max load:
400 Meter Run
12 Toes to Bar
3 Power Cleans