Aug 202015

Rowing, running, G2Os and back squats

Start a running clock for 30 minutes.

In the first 15 minutes

  • row for 3000/2700m
  • for the time remaining do as many ground to overheads with 60/40kg as possible

In the second 15 minutes

  • run for 2000m
  • for the time remaining do as many back squats as possible with 60/40kg (bar starts from the ground)

your score is the total amount of g2o and back squats.

 Posted by at 19:11
Aug 182015

Complex time

In 20 minutes:

Find your heaviest set of the following complex:

  • 3 power snatch
  • 3 snatch grip push press
  • 3 ohs

After you've found your heavy set, take 20% off the bar and do as many complexes as possible for the remaining time.

Death by DB snatch

For 20 minutes "Death by dumbbell snatch" 45/25lbs. (2+2,4+4,6+6…)

After you are unable to finish the given amount of reps in one minute, rest the following minute and start over with half the reps of your last set.

 Posted by at 19:10