Saturday – January 3

6 minute AMRAP:

Kettlebell half-snatch

-unlimited switching of hands allowed
post total reps to comments

Rest 5 minutes

6 minute AMRAP:

Kettlebell push press

-unlimited switching of hands

post total reps to comments

Rest 5 minutes

then, 4 rounds:

Hold top of pull-up (chin over bar or as close as possible) – 30s or max time if unable to make 30s
drop down, shake out the hands and rest about 15 seconds
Pull-ups – Max reps
Hold top of dip (use rings if possible) – 30s or max time if unable to make 30s
Dips – Max reps
Max v-ups
rest about 15s, then perform max hollow hold

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3 comments

  1. Half-snatch 24kg =73
    Push Press 24kg=75(lost count)
    Pullups 20s/6 – 20/5 – 16/6 -20/5
    Dips 22s/7 – 28/6 – 20/7 – 16/6
    V ups (subbed dble crunch) 21, 14, 20, 21
    V holds 38-43-30-27

  2. Half snatch 20kg = 46
    Push press 20kg = 72

    Pullups = 30s/8 – 30s/8 – 30s/8 – 30s/9
    Dips = 30s/13 – 30s/15 – 30s/11 – 30s/15
    V ups = 20/30s – 17/15s – 19/23s – 20/15s

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