September 24, 2019 – Strength & Conditioning Programme

September 24, 2019 – Strength & Conditioning Programme

Live

A.

As Many Rounds and Reps as possible in 7 minutes:
14 Single Dumbbell Hang Power Cleans @ 17.5/10 kg
10/6 Calories of Assault Bike
10 Hanging Knee Raises

B.

As Many Rounds and Reps as possible in 7 minutes:
14/10 Calories of Rowing
12 Alternating Single-Arm Dumbbell Hang Split Snatches @ 17.5/10 kg
2 Wall Walks

C.

As Many Rounds and Reps as possible in 7 minutes:
800m run buy in
+
AMRAP in remaining time:
15 Air squat
12 R-KBS @ 24/16kg
9 Hand release pushups
Scoring: Rounds and Reps (higher is better)

Perform

A.

As Many Rounds and Reps as possible in 7 minutes:
14 Single Dumbbell Hang Power Cleans @ 22.5/15 kg
12/8 Calories of Assault Bike
10/7 Toes to Bars

B.

As Many Rounds and Reps as possible in 7 minutes:
14/10 Calories of Rowing
12 Alternating Single-Arm Dumbbell Hang Split Snatches @ 22.5/15 kg
10 Handstand Push-Ups

C.

As Many Rounds and Reps as possible in 7 minutes:
800m run buy in
+
AMRAP in remaining time:
15 Air squat
12 R-KBS @ 32/24
9 Hand release pushups
Scoring: Rounds and Reps (higher is better)

Compete

A.

As Many Rounds and Reps as possible in 7 minutes:
14 Single Dumbbell Hang Power Cleans @ 22.5/15 kg
12/8 Calories of Assault Bike
12 Toes to Bars

B.

As Many Rounds and Reps as possible in 7 minutes:
14/10 Calories of Rowing
12 Alternating Single-Arm Dumbbell Hang Split Snatches @ 22.5/15 kg
12 Handstand Push-Ups

C.

As Many Rounds and Reps as possible in 7 minutes:
800m run buy in
+
AMRAP in remaining time:
15 Air squat
12 R-KBS @ 32/24
3 Sandbag/D-Ball Over Shoulder @150/100#
Scoring: Rounds and Reps (higher is better)

D.

3 Rounds for Time:
10 V-Ups
Dual Kettlebell Front Rack Carry 150 feet
15 Weighted Sit-Ups
Dual Kettlebell Front Rack Carry 150 feet

View on WodUp

Leave a Comment