500m Row2 Rounds
10 Pass Throughs
10 Lunges
10 Pullups
10 Situps
10 Pushups
Rest and complete 20 Burpees as fast as possible
Strength:
Power Snatches…build to your workout weight
Workout:
16 Minutes
Evens: 2 Power Snatches-Heavy
Odds: 8 Hspu or Deficit Hspu
Sideswipe: 30 seconds work/30 Seconds Rest
ReplyDeleteMan Makers: 3-4-3-4-4-4-4-4
Box Dips: 15-15-16-15-16-16-16
Esme: 30 Seconds Work/ 30 Seconds Rest
Pushups: 11-14-13-13-13-12-12-12
Lunges:11-12-12-12-10-12-13-13
Starscream: 30 Seconds Work/30 Seconds Rest
Pushups: 20-20-20-17-18-17-16-21
25# Weighted Lunges: 16-16-16-16-16-16-17-20
Bee: 30 Seconds Work/ 30 Seconds Rest
Pushups: 13-13-12-11-12-11-11-11
Lunges: 12-12-12-13-13-13-12-12
Moonracer: Complete
ReplyDelete2 Power Snatches-33#/ 8 Pushups
Grim: Complete
2 Power Snatches-95#/ 8 Pushups
Barricade: Complete
2 Power Snatches-33#/ 8 Box Hspu
Amelia: 30 Seconds work/ 30 Seconds rest
Pushups: *-11-9-9-10-9-9-9
10# Weighted OH Lunges: 20-14-14-15-15-16-16-17
Swerve: 30 Seconds work/ 30 Seconds rest
Pushups: 15-14-14-13-12-12-10-14
26# KB Weighted Lunges: *-13-13-12-12-13-12-13