Alpha Course
4 Rounds for time of:
250m Row or Run
10 Thrusters, 15kg bar
2 min. rest
A thruster is a front squat into a push press.
So... Row 250m and go straight into your thrusters. Rest exactly 2 minutes between rounds. Post round splits and/or overall time to comments.
BEAST
AMRAP in 20 minutes of:
400m Run
1:1 Rest/Work
DH: 45# bar - 2:00, 1:37, 1:35 (w/ 3:30 rest), 1:47
ReplyDeleteJH: 15kg bar - 2:20, 2:39, 2:19, 2:24
WG: 10# dumbbells - 1:52, 1:54, 1:55
400m amrap
ReplyDelete1:24
1:30
1:40
1:35
1:39
1:38
1:35