Saturday, June 2, 2018

Performance
.
With a Partner…
3 Rounds for Reps:
3 min Row for Max Distance
Rest 1 min
1 min of Max Reps DB Box Step Overs
1 min of Max Reps Toes 2 Bar
1 min of Max Reps Handstand Push ups
Rest 1 min
.
*Row is measured in 50m increments; e.g. if you row 825m, then your score is 800m
**Box Height=20/16 and DB Weight=50’s/35’s
***2 scores; 1 score for total distance rowed and total reps accumulated with 3 movements
****1 Partner will do the 3 min of rowing while the other partner will do the (3)1 min intervals and will switch during the 1 min rest.
.
Intermediate
.
With a Partner…
3 Rounds for Reps:
3 min Row for Max Distance
Rest 1 min
1 min of Max Reps DB Box Step Overs
1 min of Max Reps Toes 2 Bar
1 min of Max Reps Handstand Push ups
Rest 1 min
.
*Row is measured in 50m increments; e.g. if you row 825m, then your score is 800m
**Box Height=20/16 and DB Weight=35’s/20’s
***2 scores; 1 score for total distance rowed and total reps accumulated with 3 movements
****1 Partner will do the 3 min of rowing while the other partner will do the (3)1 min intervals and will switch during the 1 min rest.
.
Fitness
.
With a Partner…
3 Rounds for Reps:
3 min Row for Max Distance
Rest 1 min
1 min of Max Reps DB Box Step Overs
1 min of Max Reps Toes 2 Bar
1 min of Max Reps Handstand Push ups
Rest 1 min
.
*Row is measured in 50m increments; e.g. if you row 825m, then your score is 800m
**Box Height=16/(3)45# Plates and DB Weight=20’s/10’s
***2 scores; 1 score for total distance rowed and total reps accumulated with 3 movements
****1 Partner will do the 3 min of rowing while the other partner will do the (3)1 min intervals and will switch during the 1 min rest.

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