Fatal 40 - Thursday 16 August 2018

CONDITIONING
For Time:


40 Wall Balls (9/6)
40 Hang Cleans (43/30)
40 Pull-Ups
40 Deadlifts (43/30)
40 Push-Ups
40 Box Jumps (24"/20")
40 Kettlebell Swings (24/16)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (43/30)
40 Double-Unders
40 Sit-Ups
40 Burpees

*400 meter Run at start and after each 40-rep movement

OR,

Half Fatal 40 - half the above rep count and run distance.

CAP: 45 mins


Sub running with 500m row if needed.



6 Week Challenge - Day 2
1. Brief 3-5 min
2. General warm-up 5min
3. Introducing and practising new movements 15 min
  • Push Press
4. WOD 25 min (2 x work outs, with goal of pacing yourself through each WOD.)

WOD 1 Upper body & core 
AMRAP 10 min:

10 x Push press
10 x V-ups
10 x ring rows
2 x 45s side plank
10 x SDHP

Rest 3 min

WOD 2 Lower body & Core 
AMRAP 10 min:

15 x Wall Ball
40 x Mountain Climbers 
5 x Burpee Box Jumps 
30 x Russian Twist
200m run


5. Clean-up, cool down and stretching 10 min.