Complete as many rounds as possible in 12 mins of:4 Ring Muscle-ups8 Box Jumps, 30/24 in12 Dumbbell Snatches, 70/50 lbs50 Double UndersGoal: 4+ Rounds Post Work4 rounds for quality of:10 Toes-to-barsSee-Saw Plank, 20 secs10 Hip ExtensionsSuperman Hold, 20 secsRest 1:30
Hang Squat Clean 3-3-2-2-1-1 AccessoryFor quality:Banded Box Step-up, 3x 1 minBottoms-up Kettlebell Carry, pick load, 200 ft30 Bottoms-up Kettlebell Press, pick load Post WorkFor quality:T Balance Hold, 3x 20 secsSide Plank, 3x L 20 secs/R 20 secsRest 30 secs between sets.
Every 3 mins for 12 mins:10 Burpee Over Rowers15 Wall Balls, 30/20 lbs20/17 Row CaloriesGoal: Complete each round with :30 sec or more to rest Post Work3 rounds for quality of:20 Face Pulls10 Scap Push-upsLateral Raise Hold, pick load, 20 secs
Teams of 2 – for time:Sled Drag, pick load, 800 m100 Clean & Jerks, 115/75 lbsComplete in teams of 2. Accumulate the total in any order.Goal: Sub 20 min Post Work3 rounds for quality of:10 Hip & Back Extensions10 Banded Kneeling CrunchesProne Plank Hold, 20 secs
RX23.2AComplete as many reps as possible in 15 minutes of:5 burpee pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. 23.2BImmediately following 23.2A, athletes will have 5 minutes to establish:1-rep-max thruster (from the floor) SCALED23.2AComplete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs […]
In 5 mins, for max reps of:50/40 Bike Caloriesmax reps in remaining time Bear Complex (135/95 lbs)— then —In 5 mins, for max reps of:50/40 Bike Caloriesmax reps in remaining time Burpee Pull-ups— then —In 5 mins, for max distance of:50/40 Bike Caloriesmax distance in remaining time Farmer Carry, 70/53 lbs Post WorkComplete as many […]