Feb 8, 2019
Conditioning
In a team of 3, complete as many reps as possible in 12:00:
- Station 1: 200m Run
- Station 2: Max Wall Balls
- Station 3: Rest
Rest 3:00
In a team of 3, complete as many reps as possible in 12:00:
- Station 1: 25/20 Calories
- Station 2: Max Burpee Muscle Ups or Burpee Pull Ups
- Station 3: Rest
The calories and running stations are the pace setters. Rotate once that athlete has finished.
Feb 7, 2019
Gymnastics
Every minute on the minute for 10:00:
- Minute 1: :20 Wall Facing Handstand Hold + 2-4 Wall Facing Handstand Push Ups
- Minute 2: 4-8 Strict Pull Ups
Fitness
Every minute on the minute for 10:00:
- Minute 1: :20 Angled Wall Hold + 2-4 Push Ups
- Minute 2: 4-8 Ring Rows
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 20:00:
- 10/8 Calories
- 10m Double Kettlebell Front Rack Carry
- 3 Wall Walks
- 10m Double Kettlebell Front Rack Carry
- 10/8 Calories
Feb 6, 2019
Strength
Back Squat
- Build to a heavy set of 8.
First rep is :08 down and :08 pause. Following 7 reps are normal tempo.
Conditioning
For time:
- 50 Goblet Squats (53/35)
- 50 Abmat Sit Ups
- 50 Box Jump Overs
- 50 Abmat Sit Ups
- 50 Goblet Squats
Feb 5, 2019
Conditioning
In 30:00:
- Max distance on a machine
Every 3:00 (including at 0:00) perform:
- 12 Kettlebell Snatches (53/35)
- 6 Burpees
Feb 4, 2019
Skill/Strength
3 Rounds
Rest :30 between rounds.
Attempt to use the same weight as 20190122.
Conditioning
21-15-9 reps of:
- Dumbbell Hang Squat Cleans (50/35)
- Toes to Bar
- 100 Double Unders after each round
