Blog
Fitness
Teams of 2, for time:
200m Walking Lunges
60 SB over the Yoke 60/40kg
120m Bear Crawl
40 DB Manmakers 2x15/10kg
80m Partner Carry
Only one partner working at a time. Switch partners any time you want to complete given tasks in order together.
Fitness
For time:
10-9-8-7-6-5-4-3-2-1
Bench Press @ BW
Double-Unders
KBS 32/24kg
Double-Unders
Fitness
A. 3 Rounds for time of:
400m Run(500m Row)
30 WBS 9/6kg
30 Box Jumps
B. 3 Sets for quality of:
8-12/8-12 OA DB Rows @3111
After each set perform a 20m SB Carry AHAP.
Fitness
A. Backsquat
3-3-3-2-2-2-1-1-1
B. 3 Sets for quality of:
8-12/8-12 OA DB Bench Press @2211
After each set perform a 40m Farmers Carry AHAP.
Performance
„Cindy“, AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Or
„Mary“, AMRAP 20:
5 HSPU
10 Alternating Pistols(total)
15 Pull-Ups
Fitness
A. Skill: Kipping Ring Muscle-Up
B. AMRAP 12:
3 Ring MU
6 TTB
9 Burpee DB Step-overs 2x15/10kg
Fitness
A. 2 Rounds for quality of:
1 Legless Rope Climb
2 L-Sit Pull-Ups
3 Strict Pull-Ups
4 Kipping /Butterfly Pull-Ups
500/350m Row
B. 3 Sets for quality of:
10/10 SB Squats w/ SB on one shoulder @3211
After each set perform a 20m Yoke Carry AHAP.
Performance
Squat Clean
1-1-1-1-1-1-1-1-1-1
Fitness
5 Rounds for time of:
12 BB Deadlift 70/50kg
9 SB Cleans 0.5 BW
6 SB Shoulder-to-overhead 0.5 BW
Performance
„Rowing Helen“, 3 Rounds for time of:
500m Row
21 KBS 24/16kg
12 Pull-Ups
Fitness
5 Rounds for time of:
400m Run(500m Row)
10 SB Thrusters @ 0.5 BW
3 Rope Climbs
Fitness
A. AMRAP 18:
20 Double Unders
15 KBS 24/16kg
10 Burpees
5 SB Anderson Squats
B. 3 Sets of:
B1. 10/10 Half kneeling DB OH Presses @3111
B2. 20m OH Yoke Carry