Your workout of the day!
10 Kettlebell Snatches 53/35 (5/5)
10 Burpees
20 KB Snatches
20 Burpees
30 KB Snatches
30 Burpees
20 KB Snatches
20 Burpees
10 KB Snatches
10 Burpees
50-40-30-20-10
Double-unders
Sit-ups
8 AMRAP
10 DB Thrusters 35/20
10 K2E
20 Russian Twists 20/14
-For Russian twists use MB. Feet must remain off the ground for all reps. Each time the ball hits (left/right) counts as 1 rep.
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Post time to comments.
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
7 minute AMRAP:
5 Power Cleans 155/105
10 Burpees over the bar
14 Rounds alternating with a partner
7 T2B
7 Wall Balls 20/14
7 HSPU
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
