For time
25 cal row
20 front squats 135/95
25 pull ups
20m sled push 180/90
25 cal row
20 push press 135/95
20 C2B pull ups
20m sled push 180/90
25 cal row
20 thrusters 135/95
15 M.U.
20m sled push 180/90
100 sit ups with DB
75 box jump overs
50 calories
25 single arm devil press (each arm)
50 calories
75 box jump overs
100 v-ups
10min amrap
30 weighted step ups 24/20- 50/35
30 alt DB Snatches
50 Dubz
Rest 3min
10min amrap
20 single arm Devil cleans 50/35
30 Box jump overs 24/20
50 dubz
Every 02:30 for 3 sets
400m run
Every 01:30 for 3 sets
200m run
Every 01:00 for 5 sets
100m run
3’ rest
Complete: (10’ CAP)
50 kb G2OH
Every 1:00 perform
15 air squats
Skill:
5min EMOM
5 S. T2B
5 Rounds
For time
15 cal bike
5 P. Cleans 205/135
100m run
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Push Press (45/35 lb)
In a team of three, complete a total of 1776 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one exercise, and each team member must complete at least 10 reps of each exercise.
Multiple partners may work at a time, but everyone must work together at the same exercise and move to the next one together.
Every 3min for 9min
400m run
9min -24min amrap
20SDHP 24/16
30 v-Ups
40 lunges
50 dubz
Every 3min till 33min
400m run
Teams of 2
50 Deadlifts 135/95
50 cal bike
*1 partner must perform a deadlift hold for bike to be performed
50 P. Cleans
40 cal bike
*1 partner must perform a front rack hold for bike to be performed
50 S2OH
30 cal bike
*1 partner must perform a overhead hold for bike to be performed
Every 4’ for 6 sets
6 devil presses
12 box jumps
20 wall balls
4 rounds for time
20 cal bike
20 Box jump overs 24/20
40 lunges 35/20
20 weighted sit ups 35/20
Recent Comments