Warmup
5 x pullups
10 x pushups
15 x squats
5 Rounds
Bars and Rings
5 x BB cleans @ 50% BW
10 x ring pushups
10 x pullups
5 x BB push jerks @ 50% BW
3 Rounds for time
10 Under Pressure
5 x pushups
4 x KB snatch (2 each hand)
3 x burpees
2 x box jump
Every minute for 10 minutes
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1 comment:
just me and rod today, stef is recovering from illness and rowed while we did the program.
the bars and rings took me 5:10 @ 40kg, i think this was still not heavy enough, maybe 50kg or 60kg would be better for me. heart rate shot through the roof very quickly however! i think rod's time was 6:45?
the 10 minute workout was deadly, i used a 24kg kb, rod used 12kg. i was finishing each set with 10-15s on the clock but rod suffered badly by not getting the burpees out quick enough. quite a good sequence, sweat was pouring off me!
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