In teams of 4, complete the following three times for meters:
Station 1: Row for meters
Station 2: Ball Slam 30/20 lbs
Station 3: Rope Jump
Station 4: 20″ Box Jump
Every minute on the minute teammates rotate stations, Rest 1 minute after each round.
Or, if you want we can just do “Fran” again. : P
21-15-9 reps rounds for time of:
95/65 pound Thruster
Row 400 meters (not for time),
Six rounds for reps of:
Double Unders, 20 seconds work, 10 seconds rest
Sit-ups, 20 seconds work, 10 seconds rest
1 pood One arm Kettlebell Swings, 20 seconds work, 10 seconds rest
Grasshoppers, 20 seconds work, 10 seconds rest
Post workout mobilization.
Mobilize shoulders and upper thoracic for Pull-ups.
Work on refining your Pull-up technique.
Shawn says once you get the technique right, Rope Climbs are easy!
As many rounds as possible in 20 minutes of:
15 Air Squats
10 Sumo Deadlift High Pulls, 45 lbs
95 pound Overhead squat, 30 reps
15 ft Rope Climb, 9 ascents
135 pound Front squat, 20 reps
15 ft Rope Climb, 6 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 3 ascents
Get your one rep max Snatch in 5 minutes, then immediately
get your one rep max Clean and jerk in 5 minutes
Then, immediately, with the same bar, complete as many rounds and reps as possible in 9 minutes of:
Deadlift, 6 reps
24 Lateral Jumps over bar
Add the total weights accomplished plus reps completed for total score.
Mario doing a 45 lb Plates hold for time.
Row 1000 meters
25 Kettlebell Swings, 1 pood