Yearly Archives: 2017

2 rds; jog 200m bike 10 cal - 3 rds 10 windmill, 10 air squat, 5 down dog push ups

2 person partner chipper:
5RDS: - 30 wb, 30 box jumps 30 push ups (split evenly)
RUN 200m (run together)

3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)

1RD: 50 DL (split evenly)
RUN 500m (run together)

200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump

4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1

21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35

3 rds - 25 JUMPS (dbl or single) 15 seating bridges,

3 min bike or row - 5 PVC pass thrus /air squats to front lungs down, high kicks back, 5 PVC pass thrus/air squats to bear crawls down, high knees back, 5 PVC air squats to broad jumps

5 x 1 complex of 2 FSQ + 2 PRESS + BSQ

5 RFT:
200m run
5 bear complex 185/115, 155/95. 135//75, 115/55

3 rds: 25 DUs, 50 full sit-up

On OWN:
3 min bike AND 2 min row
10 windmills each way
20 air squats

AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges

4 rds ea
athletes trail each other
25/20 cal Row
25' dbl kb lunges to rig
25 k2e
25' dbl kb lunges to rower
repeat

then
trail again
3rds
10 dumbell thrusters
15 wb

then
spilt 10 rope climbs