Row 5 x 500m
Post slowest 500m Row in comments.
SKILLS
Week 2 of Double Unders and OH stability, Coach Tom will be taking you through skipping progressions and essential overhead stability work.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
2 ROUNDS
2 x 5 min rounds
10 DB Snatch R
10 DB Squat
10 Burpes
10 DB Snatch L
10 DB Squat
22.5/15kg
Rest 5 min between rounds
Post rounds and extras in comments.
WEIGHTLIFTING
Clean and Jerk
3-3-3-3-3
Post heaviest 3 in comments.
HERO
Daniel
For time
50 Pull Ups
400m Run
21 Thrusters 42.5/30kg
800m Run
21 thrusters 42.5/30kg
400m Run
50 Pull Ups
Post time in comments.
DEATH BY........
Death By Assault Bike
2/1 Cal in first min.
4/2 Cal in second min.
6/3 Cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Record result (total calories).
Last done 12/02/19
Post total Cals in comments.