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141217

16
Dec

141217

NogFest!  Saturday at Noon!

NogFest! Saturday at Noon!

Function:

A.) Strict double KB/DB Press

5×5

In between sets accumulate AMAP single unders in a row.

B.) 3 rounds

with a partner

alternate 1 min work intervals

1 min KB Snatch

1 min Assault Bike

1 min Push-ups

1 min Burpee step ups

Perform:

A.) Strict Should Press

5×5 

In between sets accumulate as many DU as possible in 90 seconds

B.) 3 rounds

with a partner

alternate 1 min work intervals

1 min Power Snatch (115/75)

1 min Assault Bike

1 min HR Push-ups

1 min Burpee box jumps

Compete:

A.) Strict Should Press

5×5

In between sets work on Triple Unders.

B.) 3 rounds

with a partner

alternate 1 min work intervals

1 min Power Snatch (135/95)

1 min Cal Row

1 min Deficit HSPU

1 min burpee box jumps

-Results to comments!

 

 

2 Responses

  1. Sara Link

    A. Strict KB Press 5×5 with Orange KBs
    34 x Walking Lunges during each set 10- 10- 10- 4

    B. 1 Min KB snatches w/1 pood 23- 23-23
    1 Min Cal Row 15-16-15
    1 Min HSPUs no mat 7-6-6
    1 Min Burpee Box Jumps at 20 inches 11- 11- 11

  2. Mark Michalski

    A. 75-95-95-95-100 (I’ve done heavier, but I tried to be very strict w/ these)

    B. Completed w/ Steve V. Used 95 lbs for power snatch.