10.10.23
For Time 1000m Run100/80 Calorie Row10 Rope Climbs (Or 40 Strict Pull Ups)*Partition any way*
10.9.23
10 Rounds (for max reps)30 seconds Max Rep Burpees-Rest 30 seconds-30 seconds Max Rep Wall Balls (20/14)-Rest 30 seconds-
10.6.23
Teams of 2Every 6:00 (4 sets)75 Double Unders (Each/ same time)Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)Partner 2: 15 GHD Sit Ups (or stick sit-ups)*Both working at the same time and switch when station is completed* **score time each set
10.5.23
For Time 200m Run10 Squat Snatch (95/65)300m Run6 Squat Snatch (135/95)400m Run2 Squat Snatch (155/105)-Rest 3:00-2 Squat Snatch (155/105)400m Run6 Squat Snatch (135/95)300m Run10 Squat Snatch (95/65)200m Run *score time for each set
10.4.23
For Time 50 Toes to Bar40 Burpee to Bar (6” reach)30 Strict Handstand Push Ups20 Box Jumps (30/24)10 Rope Climbs (Or 30 Strict Pull Ups)
9.29.23
For Time (Teams of 2)300 Box Step-ups (20” all athletes)* Every 2:00 (including 0:00) perform 4 Power Cleans (185/125)* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
9.28.23
2 Sets (Each for time)20/16 Calorie Air Bike20 V-Ups25 Alternating Dumbbell Snatches (50/35)20/16 Calorie Air Bike20 V-Ups *start set 1 at 0:00, and set 2 at 10:00.
9.27.23
5 min AMRAP x 38 Overhead Squats (95/65)8 Burpee Over Bar8 Pull Ups-rest 3:00 between AMRAPs-
