Monday 17/03/14

Closed

Tuesday 18/03/14

BB Complex A x 3

Strength: 16 Mins Alternating

KB C&PP x6

Side Plank

MetCon: AMRAP 12 Min

Pull up x 1(+1)

Box Jump x 5 (24/20)

Sit up x 10

Skill/Strength: 10 mins Alternating

Box Jump x 1

Hollow Hold x 30s

MetCon: 30/25/20/15/10

KB Swing (24/20)

HR Push up

Strength: Dead Lift

MetCon: AMRAP 15 Min

Hang Clean x 5

Reverse Lunge x 6

Push Press x 7

DU x 25

Strength/Skill:

Carries x 5 min

15 min Alternating

Row x 5

Banded GM x 20

MetCon: In teams of 2 complete 10 rounds of

Front Squat x 10 (50-60%)

Back Extensions x 10

K2E x 10

11:00 – 13:00 Open Gym

13:30 14.4

Kilkenny Throwdown