Thursday, 19 June 14

Thursday, 19 June 14

EMOM
2 rounds (total 6 min)
30/40/50 sec work (chose your work time)
– KB swings
– KB russian twists
– KB single arm shoulder to overhead

CAPACITY 1:
Row: 2×500 m :2 min rest @ 2-4 sec faster than 1 K pace

CAPACITY 2:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (38/23),
6 Push-ups (w. hand release)
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score = total reps! (NOT total rounds) 1 round=18 reps (calculate reps at the end and add number of reps as total score)

Previous scores (Dec 4th 2013 & Mar 3rd)
Men:
Dan R 464
Andy C 450 (rx)
JPS 387
Scott M 315 (rx)
George K 296 (rx)

Women:
Jenny D 422 (rx)
Ashlea 396 (rx)
Danielle D 342 (rx)
Eve S 314 (rx)
Kylie 273