1.19.2019

 In Workout of the Day

Workout of the Day

In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of:

Against a 2 minute clock:

  • Bike 15/10 Cals
  • Wallball x 15 (20/14lbs to 10/9′ target)
  • Muscle Up x max reps in time remaining

Rest 5 minutes, then:

In teams of 2, partners alternate 2 minute rounds to complete as many reps as possible in 20 minutes (5 Rounds each) of:

Against a 2 minute clock:

  • Row 250/200m
  • Ground to Overhead x 5 (135/95lbs)
  • Bar Facing Burpee x max reps

Score is total reps for MU and Burpees.

 

Comp Class – 8am Downtown

A. 3 Sets

  • SA KB Front Rack + OH Carry x 100ft per
  • Tall Box Jump x 1.1.1

B. 3 Sets

  • B1: Double KB Hang C & J x 8-10 – Rest 60 seconds
  • B2: L Sit x 15-20 seconds – Rest 60 seconds

C. Every 2 minutes, for 14 (7 Sets)

  • Hang Clean (Mid Thigh) + Clean

 

 

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