Thursday, October 19, 2017
Class:
All
Warmup:
AMRAP 3:00
40 Bar Facing Burpees
Max Double Unders
Stretch
Hip Mobility
40 Bar Facing Burpees
Max Double Unders
Stretch
Hip Mobility
Workout Name:
None
Description:
Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep
then
7x1 @ 80-90%
Warm Up
4x2 @ 60-70%
w/ pause at knee
*Drop and reset each rep
then
7x1 @ 80-90%
Enter Your Results
Class:
All
Workout Name:
None
Description:
AMRAP 15 Minutes
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar
Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx
Bike 1/.8k or Row 400/300m
20 DB Snatch 50/35lbs
10 Toes to Bar
Everyone should complete 3 full rounds so scale appropriately.
Beginner: 35/20; 10 Gymnastics Crunches
Intermediate: 40/25; Reduced ROM to maintain kipping rhythm and to stick to 2 sets of 5.
Advanced: Rx
Performed by 5 athletes
Podium
Male RX:
4+0reps
Female RX:
Male Scaled:
3+1014reps
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
Ski 750m x 4
Rest 2:00
Rest 2:00
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
QuickFit
Workout Name:
None
Description:
4 Rounds
Row 24/18 Calories
12 Single Dumbbell Push Press/side
60m Farmers Carry (back of gym to fence and back)
Row 24/18 Calories
12 Single Dumbbell Push Press/side
60m Farmers Carry (back of gym to fence and back)
Cooldown:
Core
3x30 Bicycle Kicks
Rest as needed between sets
3x30 Bicycle Kicks
Rest as needed between sets
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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