Aug 272011
 

Ring skills (ring dip, L-sit on rings, ring pull-up, muscle-up progressions, levers etc)

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For time:

Run 200 m

50 x wall ball

Run 200 m

 40 x push press 20/15kg

Run 200 m

30 x kettlebell swing 16/12kg

Run 200 m

20m broad jumps

Run 200 m

10 prowler pushes (1 length = 10m)

Run 200 m

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 Posted by at 20:00
Aug 222011
 

2-position clean (above the knee, floor) + 1 jerk x 3

Clean pull & shrug 3×3. Use 100% of 1RM clean.

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7 min AMRAP:

  • 7 kettlebell clean & jerks, left arm
  • 7 kettlebell clean & jerks, right arm
  • 7 knees-to-elbows
 Posted by at 22:00