8.12.19
Back Squat (30X1 tempo) 10-8-6-4-2 Loading Guidelines: 10 reps @ 60-65% 8 reps @ 70-75% 6 reps @ 80-85% 4 reps @ 85-90% 2 reps @ 90-95% Scoring: Load 10 rounds for time: 30 Double Unders 7 Burpees to 6″ target Scoring: Time
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Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Med Ball Run 75 Bench Press (135/95) 400 Meter Team Med Ball Run 75 Hang Power Cleans (115/85) 400 Meter Team Med Ball Run
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In teams of 2, complete for time and max reps: Partner 1 performs 500 meter Row Partner 2 performs max KB Swings (53/35) Switch Partner 1 performs 500 meter Row Partner 2 performs max Anchored AbMat Situps Switch Partner 1 performs 500 meter Row Partner 2 performs max Wall Balls[…]
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For time: Flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: • Unbroken Double Unders 15 min cap
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4 sets, each for time: Run 400 meters 7 Power Cleans 7 Front Squats 7 Squat Cleans rest 3 minutes b/w sets RX = 135/95 Record time for each set Scoring: Time
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Every 4 Minutes x 5 Rounds: 6 Chest to Bar Pull-ups 9 Toes to Bar 12 Deadlifts (225/155) 15/12 Calorie Bike
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