Blog
Fitness
2 Rounds for time of:
1000m Row
30 TTB
20 Burpee Broad Jumps
5/5 OA DB Rows AHAP
Fitness
Teams of 2, 4 Rounds for time of:
A 12 Bench Press @ BW
B 12 Bench Press @ BW
A 20m Bear Crawl
B 20m Bear Crawl
A+B 25 Step-Ups w/ SB on Shoulder(both 25, working simultaneously)
A+B 400m Run(both working simultaneously)
Fitness
A. 3 Rounds for time of:
7 L-Sit Pull-Ups
3 Wall Walks
21 Ab-Mat Sit-Ups
B. 3 Sets of:
ME D-Ball Forearm Carry + HOH Rope Pull
Fitness
For time:
400m Backward Run
OA KB Deadlift L 32/24kg
200m OA KB Suitecase Carry L 32/24kg
20 TTB
OA KB Deadlift R 32/24kg
200m OA KB Suitecase Carry R 32/24kg
20 TTB
400m SB Carry @0.5 BW
Fitness
A. 2 Rounds for time of:
800m Run
30 BB Deadlifts 60/40kg
15 BB Hang Power Cleans 60/40kg
Fitness
A. 5 Sets for quality of:
A1. SB Front Rack Postion - 1 Lunge L + 1 Lunge R + 1 Front Squat for 20m
A2. 8-12 FROM Strict HSPU
A3. 8-12 Strict Pull-Ups
B. For time:
5-4-3-2-1
DB Push Press(each side) AHAP
Fitness
A. 3 Sets of:
A1. 8-12 Yates Rows
A2. :20s L-Hang
B. 3 Sets of:
B1. :30s Noes-and-toes Handstand Hold
B2. :30s of Alternating Biceps Curls
B3. :30s DB Side Delt Raises
C. For time:
40m Burpee Broad Jumps
Fitness
A. 2 Sets of:
20m Alternating OA Chainsaw Rope Pull(Snatch First Pull fashion)
B. 2 Sets of:
20m Chainsaw Rope Pull(Hinge-fashion)
C. Teams of 3, 15 Sets(5 each) for time of:
20m SB Carry AHAP + 20m Prowler Push AFAP