January 18, 2020 – Live. Perform. Compete

January 18, 2020 – Live. Perform. Compete

Live

A. Chip n Dale

As Many Rounds and Reps as possible in 18 minutes:
100 Wall Ball Shots @ 8/4 kg
80 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
60 Burpees over the Barbell
40 Hang Power Cleans @ 40/25 kg
15/7 Pull-Ups

Perform

A. Chip n Dale

As Many Rounds and Reps as possible in 18 minutes:
100 Wall Ball Shots @ 20/14 lbs
80 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Burpees over the Barbell
40 Hang Power Cleans @ 52/35 kg
15/5 Bar Muscle-Ups

Compete

A. Chip n Dale

As Many Rounds and Reps as possible in 18 minutes:
100 Wall Ball Shots @ 20/14 lbs
80 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
60 Burpees over the Barbell
40 Hang Power Cleans @ 61/43 kg
20/15 Bar Muscle-Ups

B. Alternating Sets: Glute-Ham Raise, Dumbbell Flat Bench Press, Alternating Box Step-Up, Feet Elevated Inverted Ring Row

3 sets of:
B1. 8-10 Glute-Ham RaisesNo restB2. 10-12 Dumbbell Flat Bench PressesNo restB3. 14-16 Alternating Box Step-UpsNo restB4. 10-12 Feet Elevated Inverted Ring RowsRest 3 minutes

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