75 S20 95/65 75/55 65/45
600 Meter run
50 S2O 115/80 95/65 75/55
400 Meter run
25 S2O 135/95 115/80 95/65
*S2O = Shoulder to Overhead
800 Meter run
75 S20 95/65 75/55 65/45 600 Meter run 50 S2O 115/80 95/65 75/55 400 Meter run 25 S2O 135/95 115/80 95/65 *S2O = Shoulder to Overhead
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7 RFT
10 Squat Cleans A.)155/105 B.)135/95 C.)115/85 100 Meter run or row 4 Rds of:
3 minute running clock: 20 Wallball shots, (20#/14#) 20 Ab-mat sit-ups *with remainder of 3 minutes perform as many reps as possible of: Dead-lifts in rounds 1 & 3 (305/215 245/170 185/135) Lateral Bar-over Burpees rounds 2 & 4 *rest 1 min between rounds Timer: set a tabata clock with 4 rounds, 3 min. work, 1 min. rest or Set an up clock for 15 minutes, Rest on minutes 4, 8, 12 33 Calorie Row
33 Ring Dips 26 Calorie Row 30 Wall Balls 20/14 20 Calorie Row 26 HSPUs 13 Calorie Row 23 DB Clusters (Squat Clean into a Thruster) 7 Calorie Row 20 Burpees (6 Inch Target) * In teams of 2, double the reps and split work as you wish. ** In teams of 3, triple the reps and split work as you wish. For time:
500 Meter Row 1:1 work/rest ratio (If it takes you 2 minutes to row 500m, rest 2 minutes.) -then- 15-12-9-6-3 reps of: Thrusters A.)95/65 B.)75/55 C.)65/45 T2B -then- 800 meter run In teams of 3
50 – 40 – 30 – 20 – 10 Hang Power Cleans Front Squats Shoulder-2-Overhead Weight: A.)135/95 B.)95/65 C.)75/55 Split work any way you wish. *After each full round, the team runs 200 Meters together. Example: 50 Cleans, 50 Squats, 50 S2O, run 200m **Repscheme if working in team of two: 34 - 26 - 20 - 14 - 6 ***Repscheme of working alone: 16 - 12 - 10 - 7 - 3 For Time:
150 KB Swings 53/35 *Everytime you break must complete: 100 meter run 3 Burpees 20 min cap *You don't have to set the bell down for it to be a break. If you stop swinging it, it's a break. Put the bell down and do your other work. 12 mins to establish Max Complex:
1 Snatch Pull + 2 Hang Squat Snatches (without dropping the bar) Take 2 minutes to set your bar up for the next part and set another 12 minute clock. 12 min amrap 200 meter run 20 Wall Balls 20/14 10 Overhead Lunges (95/65 75/55 65/45) For Time:
20 Box Jumps 24/20 40 Pull-ups 60 Abmat Situps 80 Double-unders/100 Singles 1 Mile Run 80 Double-unders/100 Singles 60 Abmat Situps 40 Pull-ups 20 Box Jumps 10 min amrap
3 Deadlifts 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU restart back at 3 and work back up as many times as you can in 10 minutes. 225/155 185/135 155/105 |
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