For 5 cycles
3 min AMRAP
3 Dumbbell Power Cleans 22.5/15kg
6 Press Ups
9 Air Squats
Rest 1 min between each cycle.
Post rounds in comments
HELEN
3 rounds
400m Run
21 Kettlebell Swings 24/16kg
12 Pull-ups
Running Subs.
Replace each 400 m of running with
1200m on the Assault Bike
500m on the Concept 2 Rower
Post time in comments.
NO CLASS THIS MORNING
There will be no class this morning, as many of us have signed up for the Epping Forest 10k, back to normal tomorrow.
SATURDAY CLASS @ 11.15
Due to Coaches Tom and Keir going to Twickers for the rugby, todays class will be starting at 11.15 am.
For time
Row 1000 m
50 Thrusters 20/15kg
30 Pull-ups
Post time in comments.
STRENGTH
Deadlift
12-10-8-6-4
Post 4 rep in comments.
REVERSE KALSU
100 Bar Over Burpees
On the minute 3 Thrusters 60/42.5kg
Start with 3 Thrusters.
Post in comments.
DB 'DT' FQ
For quality
5 Rounds
12 DB Deadlifts
30 sec Rest
9 DB Power Cleans
30 sec Rest
6 DB Push Press
1 min Rest between rounds.
Tempo 2020
22.5/15kg