Friday, February 22, 2019

Performance
.
EMOM for 8min:
20 GHD Sit-Ups
2 Rope Climbs
.
AMRAP in 20min of:
.
1 mile run
.
Then,
.
AMRAP (in remaining time) of:
20 Russian KB Swings, 70#/53#
20 Burpees to target on rig
.
Intermediate
.
EMOM for 8min:
20 Parallel GHD Sit-Ups
20 Ring Rows
.
AMRAP in 20min of:
.
1 mile run
.
Then,
.
AMRAP (in remaining time) of:
20 Russian KB Swings, 53#/35#
20 Burpees
.
Fitness
.
EMOM for 8min:
30 Sit-Ups
20 Ring Rows
.
AMRAP in 20min of:
.
1200m run
.
Then,
.
AMRAP (in remaining time) of:
15 Russian KB Swings, 35#/26#
15 Burpees
.
Resolution Burn
.
With a continuously running clock
.
AMRAP in 4 min
500 meter row
30 Sit-ups
30 walking lunge steps
.
Rest 2 min
.
AMRAP in 8 min
500 meter row
30 sit-ups
30 walking lunge steps
.
Rest 2 min
.
AMRAP in 12 min
500 meter row
30 sit-ups
30 walking lunge steps

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