Tuesday, March 13, 2012

13 MAR 2012 - AMRAP, KB Box Jumps, Wallballs, Double Unders

Heavy:
Clean
5 Clapping Push-Ups between sets

Clean and Jerk
5 Ball Slams between sets

In this Heavy, follow the Phase guide to the right. Rest between 60 and 90 seconds between sets. If you are in Phase 1, this boils down to 8 sets of Cleans (4 + 4) and 4 sets of Jerk with a supplemental exercise between each lift

Intensity:
AMRAP, 10 Minutes
5 KB Box Jumps (24/20 & 1p / .5p)*
10 Wall Balls (20/12)
20 Double Unders

*KB Box Jumps - hold the horns of the kettlebell up near your chest. Perform a box jump. This is one rep.

Post number of completed rounds to comments.

Reset:
800m Jog
10 High Kicks (each leg)
10 Figure-8 Kicks (each leg)
10 Wall Walk-Ups