Dagens pass v.44, 2018

29 oktober

A.

Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean

B.

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calories of Rowing

9 Power Cleans (80/60kg)

(Post times for all three sets – e.g., 1:36/1:44/1:57)

30 oktober

A.

Take 15-20 minutes to build to a 1-RM Shoulder Press

B.

Complete as many rounds as possible in 12 minutes of:

3 Strict Handstand Push-Ups

6 Ring Dips

9 Pull-Ups

30 Double-Unders

31 oktober

In teams of three, complete 5 sets each of:

500 Meter Row

15 Burpee Box Jump-Overs (60/50cm)

10 Overhead Squats (52,5/35kg)

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

1 november

TABATA

2 november

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:

10 Deadlifts (102,5/70kg)

15 Toes to Bar

50 DU

4 november

Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.

Rest three minutes and repeat for a total of five cycles.

Post number of wall ball shots completed each round.