Yearly Archives: 2017

4 min bike or 4 min row or 400m jog - then, high kick, inch worm, pvc pass thru, muscle snatch then sally

Roxanne

Partner Chipper - in no specific order - each partner can split however they choose but, cannot pass each-other.
complete 2RDS: 61 cal bike, 61 cal row, 61 wb, 61 wb partner sit-ups, 61 box jump, 61 pull ups, 61 pushups, 61 weighted oh lunges, ,

61 DUs

10 min on clock: row for form at 50-60% for 4min - approx 4min of bear crawl, inch worm, high kicks, squat jumps, and a total of 20 air squats in any order

clean, front squat - coach led warm up - then 5min emom 1 sqaut clean 2 front squat x 2

15min sprint - 5 cal bike, 10 t2b, 5 s2oh, 155/105, 135/95 115/75, 95/65

3rds 50 situps 50 dips

row for 2min 20/10, 5 down dog push ups, 5 inch worms, windmills, pvc pass thrus

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

2,000 meter row for time

rest 5min then ladder 10 -1 kb swing, 10-1 pull ups, 1-10 burpee

25 alt v sit ups, 25 bridges, 25 k2e situps, 25 push ups

10 Rounds - 40 min time cap

9 Thrusters
35 Double Unders

RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles