Workout: For Time
Teams of 2
150ft Handstand Walk (25ft increments) or 8 Wall Walks
120/100 Calorie Row
100/80 Calorie Echo/Assault
150ft Handstand Walk/8 Wall Walks
100/80 Calorie Echo/Assault
120/100 Calorie Row
150ft Handstand Walk/ 8 Wall Walks
Strength: 1 Power Clean + 4 Front Squats x4 sets
Workout: 4 Rounds For Time
15 DB Thrusters (50/35)
20 Toes To Bar
200m Run
Strength: Box Squats 4×6
Workout: For Time
42-30-18 Alternating DB Snatches RX(50/35)
21-15-9 DB Facing Burpees (Just like Bar facing Burpees)
400m Run
Workout: For Time
Teams of 2
120 Hollow Rock BUY IN
then
160ft-120ft-80ft-40ft Handstand Walk (20ft increments)
4 Rope Climbs
80-60-40-20 Double KB Front rack Lunges (53/35)
120 Hollow Rock BUY OUT
Strength: Every 90 seconds for 15 Minutes
2 “Squat” Snatches **Increase weight throughout**
‘Workout: For Time
50-40-30 Wallballs (20/14)
25-20-15 Deadlifts RX(135/93)
Strength: Front Squats 4×6
Workout: For Time
21-15-9
Power Clean + Jerk RX(135-165-185) RX Fe(95-115-135)
Toes To Bar
Strength: 1 Snatch Balance + 2 OHS x 4 sets
Workout: For Time
30-20-10 Thrusters RX(75/53)
5-3-1 Bar Muscle up’s RX+(9-7-5)
30-20-10 Hang Power Clean RX(75/53)
Strength: For Quality
4 Rounds
10 DB Single Arm Bench Press (per arm)
10 DB Bent Rows (per arm)
then
4 Rounds
10 DB incline Bench
15-20 Banded overhead ext.
4 rounds
10 DB Hammer curls
15-20 Banded Tricep kickbacks
Workout: For time
20-16-12-8-4 DB Step up
20 Medball Sit-ups
20-16-12-8-4 DB goblet squats
Strength: 14 Minutes to find heavy 1 Power Clean + 2 Split Jerks for the day!
Workout: For Time
Teams of 2!
60-40-20 Deadlifts RX(185/135)
150 Double Unders
60-40-20 Toes To Bar
Workout: For Time
Teams of 2!
1 mile Run
100 Calorie Assault Bike/Echo
100 Calorie Row
1 Mile run