top of page

Kamp LOKAL: Jan 12, 2024

Writer's picture: Louie Fredric ChuaquicoLouie Fredric Chuaquico

Metcon: 10 min AMRAP

30 Double Unders

15 Ground to Overhead (75/55)


Scaled:

Open 14.1

10 min AMRAP

20 Double Unders

10 Ground to Overhead (75/55)


OR

30 Single Unders

15 Ground to Overhead (55/45)


Strength:

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 6.5/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 7.5/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

*5 Chin Up after each set.


Strength:

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 8/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9/10 RPE

:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9.5/10 RPE

*3 x 30ft Burpee Sprint after each set.

*Burpee Sprint is do a single burpee and then get up and sprint 30ft.


75 views0 comments

Recent Posts

See All

Hyrox Class Feb 8, 2024

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...

LA Class Feb 8, 2024

Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...

LA Class Feb 7, 2024

Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...

Comments


bottom of page