Yearly Archives: 2017

jog 400m or bike 4 min or row 1000/800m then - down dog push ups, 5 inch worms/push up, windmills, pvc pass thrus

50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12

For Time:
150 Wallball shots (rx 20/14, sc 14/10)

Every time you drop the ball you must do 3 burpees

3rds - 15 bridges, 15 v sit ups, 15 scissors

warm up for 3 min on bike or rower: then, 3 rds:5 air squats - high kicks down, bear crawl back

Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75, 95/65, 85/55, 75/45
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m

SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

4 min bike or 4 min row or 400m jog - then, down and back, high kick, bear crawl, high kick, inch worm, pvc pass thrus, snatches,

snatch - burgenger skills, snatch balance, squat snatch balance then 7x1

For time
400 meter run, 15 OH squat, 9 hspu,
400 meter run, 12 OH squat, 12 hspu
400 meter run, 9 OH squat, 15 hspu

rx 95/65, sc 65/45
mrx 75/55, msc 55/35

100 sit ups any style