Warmup - 17/10/2017Warm Ups : 1x1
Warm Ups 1x1 Rest as needed between sets.
Stretch Calves Squat and reach x 5 Spiderman and Rotate x 10 Inchworm pushup x 5 The Dice Bingo Game Roll the dice, perform 5 reps of the exercise roll, and then re-roll until all 6 exercises have been completed at least once. First team to roll and complete all 6 calls BINGO and wins 1. V-up or H-up 2. Burpee 3. Kipping Pullup (or Kip Swing) 4. Air Squat 5. Get up (lie down get back up) 6. Lunge Then, with a barbell: 3 rounds, 3 reps building the weight Deadlift Hang Power Clean Front Squat
COMP [B]Every 1 min for 10 mins: Power Snatch
1 Power Snatch, pick load Every 1 min for 10 mins.
COMP [C]3 RFT: Dumbbell Squat Snatches and Handstand Walks
3 rounds for time of: 10 Dumbbell Squat Snatches, 20/15 kg Handstand Walk, 10 m
Nothing assigned for October 17, 2017