Row 500m
Rest 1 minute
*Try to keep your 500m pace under 1:45
**If you hit the 2:00 mark and haven't made 500m, start your 1 minute of rest.
Score = Number of rounds completed under the 1:45 target.
10 Rounds of:
Row 500m Rest 1 minute *Try to keep your 500m pace under 1:45 **If you hit the 2:00 mark and haven't made 500m, start your 1 minute of rest. Score = Number of rounds completed under the 1:45 target.
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8 Round tabata on Assault Bike
25 GHD Situps -then- 5x3 Back Squat heavy 5x3 Bench Press heavy -then- 100 double-unders (200 singles) *Heavy = whatever is heavy for you Happy Thursday Everyone! 3 Rounds:
15 HSPU 15 Thrusters (135/95) 15 TTB 15 Deadlifts (245/165) 15 Burpees 15 KBS (2/1.5 Pood) 15 Pull-ups "Tillman" (Modified for equipment we have)
7 Rounds for Time (include your 45 second rests): - 7 Slamball over the shoulder Rx (50/30) - 1 Full gasser with slamball, switch shoulders at each transition - 15 Pull ups REST 45 SECONDS * Score is total time to complete the work including the rest time. ** Rest will go fast so make sure you are breathing and continue to move as you rest. ***Gasser = 50 yard down / 50 yards back, twice (200 yards) 30-20-10 reps for time of:
35-lb. dumbbell thrusters Toes-to-bar For time:
100 Wallballs (20/14#) 75 GHDSU 50 Calorie Row 25 Power Snatch (135/95, 115/85, 95/65) Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups (scale with ab-mat situps if you must) 14 one-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep. 30 RFT
1 Deadlift 1 Power Clean 1 Squat Clean 1 Jerk 205/145 185/135 135/95 *30 minute time cap ** Score is either time completed, or number of rounds/reps completed in 30 min. Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups (scale with strict DB shoulder presses) 95-lb. front rack walking lunges, 15 steps -rest 2 minutes- 8 round tabata on assault bike (20/10 button on control panel) -rest 2 minutes- 8 round tabata on rower (20 sec work / 10 sec rest) For Time:
400 meter run or .3 mile on Assault Bike 21 Hang Cleans 15 Power Cleans 9 Squat Cleans 400 meter run or .3 mile on Assault Bike 21 Power Cleans 15 Squat Cleans 9 Hang Cleans 400 meter run or .3 mile on Assault Bike 21 Squat Cleans 15 Hang Cleans 9 Power Cleans Rd 1: A)155/105 B)135/95 C)115/85 Rd 2: A)135/95 B)115/85 C)95/65 Rd 3: A)115/85 B)95/65 C)75/55 *30 minute cap |
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