Tuesday, August 27, 2019

Performance

Five rounds for time:
10 SDHP, 135/95#
20 Calories Assault Bike
30 Single arm DB shoulder to overhead, 50/35
400 meter run

Intermediate

Five rounds for time:
10 SDHP, 115/75#
17 Calories Assault Bike
30 Single arm DB shoulder to overhead, 35/20
400 meter run

Fitness

Five rounds for time:
10 SDHP, 45/35#
10 Calories Assault Bike
20 Single arm DB shoulder to overhead, 20/15
300 meter run

Burn

With a continuously running clock

EMOM for 10 min
45 sec work 15 sec rest
DB floor press
DB bent over row

Rest 2 min

EMOM for 10 min
45 sec work 15 sec rest
Plate GTO
Burpees

Rest 2 min

3 ME Plank holds
Attempt 1 and 2 weighted

A TRAINING EXPERIENCE LIKE NO OTHER

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