10
12
2017

Training 12-11-2017

By AJ 6

Warm-up: Joint Mobility/Dynamic

Conditioning:

AMRAP 6 minutes

10 Bottoms Up Cleans (5R/5L) 53/35
10 WallBalls 20/14

Rest 3 minutes, perform 200 meter Jog as part of your active recovery

AMRAP 6 minutes

10 Bottoms Up Cleans (5R/5L) 53/35
8 KettleBell WallBalls 53/35
6 T2B

Rest 3 minutes, perform 200 meter Jog as part of your active recovery

AMRAP 6 minutes

10 Bottoms Up Cleans (5R/5L) 53/35
8 Single Arm KB Front Squats (4R/4L) 53/35
6 T2B
4 Single Arm KB Pendlay Row 53/35

*Post Results for each round to comments

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Comment
6
Destiny

Done w/ 26# bell
5 rds + 9 wallballs
4 rds + 4 cleans (straight leg sit-ups)
3 rds + 4 ups (straight leg sit-ups)

Katie Weber

Lots of subs as I continue low back rehab: 26# kb, wall ball push press (for wall ball), v-ups (for T2B), and goblet lunge (for front squats).

5 rounds + 13/5 rounds + 10/3 rounds + 24

Tory

Rx
Round 1: 5 Rounds + 4 Wall Balls
Round 2: 3 Rounds + 4 T2B
Round 3: 2 Rounds + 5 T2B

Gregory Pontecorvo

Done w/ 35# bell
6 rds + a little more (V-ups)
4 rds + a little more (straight leg sit-ups)
3 rds + + a little more (straight leg sit-ups)
Bike commuted 10 Miles

Patricia Filer

26# Bell:
Round 1: 5 full rounds (1st 2 rounds T2B then switched to SLSitups to move more quickly)
Round 2: 4 rounds + 6 kb wallballs
Round 3: 4 rounds + 7 single arm kb front squats
That was fun. But 2 hours after class and my hair is still sweaty. Whew.

Patricia Filer

I can’t figure out how to edit my post. The T2B were obviously in 2nd round not first.

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