Deck of Cards
///ADV
Diamonds – Squat Clean Thrusters @ 50/35
Hearts – Power Snatch @ 50/35
Spades – C2B Pullups
Clubs – Burpee Box Jumps @ 24″/20″
Joker – 30 Burpees
Ace – 4 Lengths Bear Crawl
///BEG
Diamonds – Thrusters
Hearts – KB Swings
Spades – Ring Rows
Clubs – Burpees
Joker – 20 Burpees
Ace – 2 Lengths Bear Crawl
+
static core work
12 min cap each
///ADV
3 Rounds:
7 Hang Power Cleans, @ 80/60kg
21 Deficit Push Ups, Hands on 20kg/10kg plates
+
10-9-8-7-6-5-4-3-2-1
Push Press @ 60/40
50-45-40-35-30-25-20-15-10-5
Double Unders
+
4 Rounds:
10 Alt. Leg Pistol
10 Kipping Ring Dip
///BEG
3 Rounds:
7 Hang Power Cleans
21 Strict Pushups (or Box Push)
+
10-9-8-7-6-5-4-3-2-1
Push Press
100-90-80-70-60-50-40-30-20-10
Single Skips
+
4 Rounds:
20 Alt. Leg Reverse Lunge
10 Box Dip
Client of the Month for September 2016 is Nathan Osborne! He’s the man that’s never stops progressing or smiling! Nathan’s had amazing weight loss progress and built up such a great attitude to healthy lifestyle. He’s been with us since our last 21 Day Challenge, and lost a bunch of weight and centimetres off his…
DetailsStrength Component:
Strict Ring Dips; 8 reps x 4
///ADV: weighted
///BEG: Box Dip Progressions
Challenge Week Day 2 WOD:
20 minute cap:
100 Burpees with 6″ reach
* 500 points to everyone who participated
Optional Bonus:
100 Abmat Sit Ups
* Under 2 minutes = 200 points
* Over 2 minutes = 100 points
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