Thursday, May 9, 2019

Uncategorized

4 Rounds (15 minutes)

3 Mins Work / 1 Min Rest

Rounds 1 and 3

(Comp)

18 Box Jumps 20”/24″

12 Chest To Bar Pull Ups

6 Devil Press 35/50

(Fitness)

18 Box Jumps 20”/24″

12 Pull Ups

6 Devil Press 20/35

(Bootcamp)

18 Box Jumps 20”/24″

12 Ring Rows

6 Devil Press

Rounds 2 and 4

(Comp)

12 Box Step Ups 35/50 20”/24”

6 Strict Pull Ups

3 Devil Press 35/50

(Fitness)

12 Box Step Ups 20/35 20”

6 Strict Pull Ups

3 Devil Press 20/35

(Bootcamp)

12 Box Step Ups 20”

6 Strict Pull Ups

3 Devil Press @ managable weight

Wednesday, May 8, 2019

Uncategorized

2 Rounds for Time

35 min cap

Teams of 2

Divide work evenly with one athlete working at a time

No racks

(Comp)

20 Split Jerks 130/185

2 Rope Climbs

20 WallBalls 14/20

200m Run

40 Split Jerks 110/155

4 Rope Climbs

40 Wallballs 14/20

400m Run

**Ball must be taken for Run**

(Fitness)

20 Split Jerks 110/155

2 Rope Climbs

20 WallBalls 14/20

200m Run

40 Split Jerks 95/135

4 Rope Climbs

40 Wallballs 14/20

400m Run

**Ball must be taken for Run**

(Bootcamp)

20 Push Presses @ managable weight

2 Rope Climbs

20 WallBalls @ managable weight

200m Run

40 Push Presses @ managable weight

4 Rope Climbs

40 Wallballs @ managable weight

400m Run