Yearly Archives: 2016

2rds
500m Row or 400m Run
Meet on RED line for mobility & 22 Push up challenge DAY 1

Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

10 calorie bike for time

4RDS
5 PU
10 Air Squat
15 Sit ups

Group "red" line

Hang Clean
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX

Run 300m
10K2E
20 KB Swing [American] 10 Clean rx 135/95, sc 95/65
20 Wall Balls rx 20/14, sc 14/10
REPEAT until time runs out - Record

Group mobility on RED line

FOr time 30min cap
Complete LADDER 1 first
Box Jump 10|9|8|7|6|5 [24"/20", 20"/12"] HSPU 5|5|5|5|5|5
then 5 Rope Climbs
Complete Ladder 2
Thruster 10|9|8|7|6|5 [85/65, 65/45, 55/35] BBJO 5|5|5|5|5|5|
then, complete 5 Wall Walks

Measure how many behind the neck weighted tricep dip you do.
3RDS
15 calorie Row
max reps till failure - BTN weighted triceps 45/25, 25/15

Group meets on red line

10 min time cap
run 400m
3 rds
10 Weighted situps 45/25
5 V sit-ups
10 air squats
5 air squat jumps

3 sections 8 min emom 40/20
section 1 = row
section 2 bear complex
section 3 5 CTB, 10 air squat, 5 pushup