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Fitness
A. 2 Rounds for time of:
100m Walking Lunges
-then, no rest-
3 Rounds of:
300/200m Row
15 Push-Ups
25 Sit-Ups
-then, no rest-
15 SB Anderson Squats @ BW
Fitness
For time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-
Box Jumps
KBS 32/24kg
Fitness
Teams of 3, EMOM 30:
1. Row for calories
2. AMRAP in 1 minute of: 2 SB over the Shoulder(1xL, 1xR) + 2 Lateral Burpees over the SB
3. AMRAP in 1 minute of: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats
Score is total # of reps performed by the team.
Fitness
A. AMRAP 10:
10 OA Stiff Leg Deadlifts + 20m Suitecase Carry L
10 OA Stiff Leg Deadlifts + 20m Suitecase Carry R
B. „Karen“ with a twist:
150 WBS 9/6kg
Every time you break up WBS perform a Reverse Sled Drag.
Fitness
A. 3 Sets for quality of:
A1. 10/10 KB Windmills
A2. 10/10 OA Seated DB Presses @ 2111
A3. 20 Weighted Anchored Sit-Ups
B. 3 Sets of:
B1. 20m HOH Rope Pull
B2. 20m OH Yoke Carry
Fitness
A. Tabata, 8x:20s ON/:10s OFF
Shoulder Taps in FLR Position
B. For time:
100 SB Thrusters @ 0.33 BW
EMOM starting at 1:00min perform 5 Burpees before continuing thrusters.
Fitness
A. For time:
100m Walking Lunges
100m Bear Crawl
100m SB Carry @ 0.66 BW
B. EMOM 12:
Even: 7 Sumo Deadlifts AHAP
Odd: 7 High Box Jumps
Fitness
A. Skill: Kipping Rope Climb
B. AMRAP 30:
3 Rope Climb
9 Ring Dips
27 Double-Unders
200m Run
Fitness
A. AMRAP 30:
9 Landmine Thrusters L
9 Landmine Rows L
18 Slam Balls
9 Landmine Thrusters R
9 Landmine Rows R
18 Bumper Plate GTO 20/10kg
Fitness
For time:
30-25-20-15-10
Row for calories
DB Squat Cleans 2x20/10kg