*One Attempt Max KBS (American)non-stop/ unbroken
40 / 32 / 28 / 24 / 16 / 12kgs
*Athletes Choose your Load*
*compare to Apr 20, 2024*
24min AMRAP:
600m Run/Row or 1.5k Bike
8 Power Cleans
8 Hang Squat Cleans
8 Bar Muscle-Ups RX+ 8 Ring Muscle-Ups OR
-16 Pull-Ups RX+ Chest to Bar MRX Ring Rows
Loads = 115/75lbs RX+135/95 MRX 75/55lbs
Core Challenge (straight thru No stopping)
16 V-Ups
1min High Plank Hold
16 Dip Bar/Ring Hold Leg Lifts
16 Evil Wheels
16 Wallball Sit-up to Press
16 Bar Hang Leg Lifts
1min Low Plank Hold
We will be closed Sunday, April 20th in observance of Easter.
A. 22 reps @ 40kg
rr)
B. 3+14 scaled life (
C.
A. 42 @ 32kg
B. 4 Scaled (goblet lunges with KB and butterfly attempts)
35@40kg
4+0 Rx+ (Run, RMU)
21 wit da 40
3 rounds rx+ (bike & rmu)
A. 21 @32kg
B. 4 RX (bike/95#/pull-ups)
32@40kg
3+11 rx bike pullups
A. 20 @40kg
B. 3 + 20 rx+ ( ring MU’s / run )
A. 14 @ 40kg
pull ups)
B. 3 Rx (
3+19 Rx
135 lbs on the bar
BMU
Row
30 with ol’ red
3+20 rx run, run, row, row
BMU
30 @ 40kgs
4 Rx with 1:30 to run 600m
Pull ups