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Fitness
A. 5 Sets for quality of:
5 Strict Pull-Ups @32X1
3/3 Leg Circles
B. For time:
30 calories Row
30 calories Assault Bike
30 Burpees
Fitness
A. Skill: Handstandwalk
B. For time:
15 WBS 9/6kg
50 Double-Unders
25 WBS 9/6kg
20m HSW + 20m Reverse Bear Crawl
35 WBS 9/6kg
20m HSW + 20m Reverse Bear Crawl
25 WBS 9/6kg
50 Double-Unders
15 WBS 9/6kg
Fitness
A. For time:
50-40-30-20-10
Air Squats
Sit-Ups
Time Cap: 9:00min
B. AMRAP 9:
9 Pull-Ups
18 Box Jumps
C. AMRAP 9:
9 KB Snatch 24/16kg L
3 Wall Walks
9 KB Snatch 24/16kg R
18 Shoulder Taps(total)
Fitness
„Karen with a twist“, for time:
150 WBS 9/6kg
EMOM starting at 1:00min on the clock perform 5 Burpees.
Fitness
2 Rounds for time of:
36 Jumping BB Squats 20/15kg
9 OA DB Snatch 20/10kg L
36 Double-Unders
9 OA DB Tripod Row 20/10kg L
36 Burpees
9 OA DB Snatch 20/10kg R
36 KBS 24/16kg
9 OA DB Tripod Row 20/10kg R
Fitness
A. 3 Sets for quality:
8-12 Banded Straight Arm Lat-Pull Downs
8-12 DB Chest Flys
B. Teams of 2, complete for time:
10-8-6-8-10
Row for calories(each)
While partner performs on the rower hold Noes-and-toes Handstand Hold.
-then, no rest-
10-9-8-7-6-5-4-3-2-1
SB over the shoulder 0.5 BW(each)
While partner performs SB Cleans hold Active Hang from bar.
Fitness
A. „Modified Elizabeth“, for time:
21-15-9
SB Clean + SB Front Squat 0.33 BW
Ring Dips
B. EMOM 10(5 Sets):
Even: 5 Anderson Yoke/SB Squats
Odd: HOH Rope Pull
Fitness
A.EMOM 12(4 Sets):
1. :15s ON/ :45s OFF L-Sit Hold
2. :30s ON/ :30s OFF DB Hang Muscle Clean + Push Press
3. :45s ON/ :15s OFF SB Hold AHAP
B. Assault Bike, for time:
9/6 calories with arms only
C. Assault Bike, for time:
12/9 calories with legs only
D. Assault Bike, for time:
15/12 calories
Fitness
A. 3 Rounds for time of:
25 Jumping Jacks
25 Mountain Climbers(Each side)
25 Air Squats
B. 3 Sets of:
Chainsaw Rope Pull + Reverse Sled Drag
Partner is ready to add weight to the Sled for the Reverse Sled Drag after the Rope Pull.
C. EMOM 5:
5 SB/D-Ball Tosses