Tuesday, September 24, 2019

Performance

E3MOM for 9 min
ME pull-ups

AMRAP in 10 min
10 box jumps, 24/20
10 GHD sit-ups
10 Kettlebell swings, 70/53

Intermediate

E3MOM for 9 min
ME pull-ups

AMRAP in 10 min
10 box jumps, 24/20
10 GHD sit-ups, to parallel
10 Kettlebell swings, 53/35

Fitness

AMRAP in 9 min
15 Ring rows
45 sec plank hold

AMRAP in 10 min
10 box step-ups, 20/16
15 sit-ups
10 Kettlebell swings, 35/26

Burn

With a continuously running clock

0-10 min
For time:
50 cal ski erg
200 meter farmers carry, 53/35

10-20 min
Three rounds for time:
50 sit-ups
25 push-ups
10 dumbbell front rack lunge, 35’s/20’s

At the 20 min
For time:
1 mile run
50 burpees

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