Saturday 14/09/2014

Fitness

Part A: 4 Rounds

• Spend 1 minute on each movement, accumulating as many reps or calories as possible:

1. Chest-to-Bar Pull-Ups (for reps)

2. Barbell Thrusters (43 kg/29 kg) – for reps

3. Row (for calories)

• Rest 1 minute between rounds

Part B: 12-Minute AMRAP

• AMRAP (-1): Ring Dips

• 15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)

• Rest 30 seconds

• AMRAP (-1): Ring Push-Ups

• 15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)

• Rest 30 seconds

• 30-second Plank On Rings

• 15 m Heavy Dumbbell/Kettlebell Farmer Carry (40 kg/30 kg per hand)

• Rest 30 seconds

Competition

Part A: 4 Rounds

• Spend 1 minute on each movement, accumulating as many reps or calories as possible:

1. Chest-to-Bar Pull-Ups (for reps)

2. Barbell Thrusters (43 kg/29 kg) – for reps

3. Row (for calories)

• Rest 1 minute between rounds

Part B: Every Minute for 8 Minutes (4 Rounds)

• Minute 1: 2 Turkish Get-Ups (increase load each set if form is controlled)

• Minute 2: 3 Rotational Box Jumps (step down and reset between each rep)

• 2 reps per side for Minute 1

• 3 reps per side for Minute 2

Part C: Every Minute for 10 Minutes (5 Rounds)

• Minute 1: Handstand Walk (15 meters) – 45 sec cap (unbroken if possible)

• Minute 2: 3-4 Strict Rope Pull-Ups (3-4 reps per side)

Part D: 12-Minute AMRAP

• AMRAP (-1): Ring Dips

• 15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)

• Rest 30 seconds

• AMRAP (-1): Ring Push-Ups

• 15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)

• Rest 30 seconds

• 30-second Front Leaning Plank on Rings

• 15 meters Heavy Dumbbell/Kettlebell Farmer Carry (45 kg/32 kg per hand)

• Rest 30 seconds

Extra Credit (For Time)

• 5 Rounds:

• 15 GHD Sit-Ups

• 2 Rope Climbs (4.5 meters)