Warmup:250m Row
50 Jumping Jacks
100 Jump Rope Singles
10 Pushups
10 Pullups
Burgener
Strength: 10 Minutes
work up to a heavy complex of
1 Power Snatch+ 1 HPS+1 OHS
Workout:
10 Rounds
10 Wall Balls-unbroken
10 KB Swings-unbroken
20 Double Unders-unbroken
Rest 30 Seconds between rounds
Courtesy of SCF
Shockwave: 5:15
ReplyDelete12-9-6-3
Deadlifts-185#
Burpee Box Jumps-18"
Shockwave: 15:41
ReplyDelete16# WB / 44# KB / 10 DU
40 Burpee Penalty
Sideswipe:
ReplyDeleteSnatch complex: 15-25-35-45-55065-70
14# WB / 35# / 20 DU
Mirage: 21:29
10# WB / 10 KB Swings-18# / 40 JRS
No Penalty Burpees
Bee: 17:08
10# WB / 35# KB / 10 Stepups
No Penalty Burpees
Grim: 23:30
14# WB / 10# KB / 5 DU
70 Penalty
Amelia: 17:26
ReplyDelete10# WB / 5 Pushups / 40 JRS
30 Penalty Burpees
Moonracer: 21:14
10# WB / 26# KB / 5 DU
130 Penalty Burpees
Swerve: 16:57
14# WB / 26# KB / 15 DU
40 Penalty Burpees
Rampage: 26:13
12# WB / 35# KB / 40 JRS
170 Penalty Burpees
Because there were so many burpees, we combined them as a group of 5 (shockwave too) and all shared the burpees