08
08
2019
MB Sit-up Tosses to wall and Carry
10 MB Sit-up Tosses to wall (9/5 kg.) 50-m Heavy KB/object Carry (anyhow) 5 Rounds *Work up to heavy DB/object Carry. *Object/DB should be > 30/20 kg.
07
08
2019
Run 400 Cindy 6 Rounds Run 400 Mary 3 Rounds
400-m Run 6 rounds Cindy 400-m Run 3 rounds Mary AMRAP 25 min. Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Mary 5 HSPU 10 Pistols 15 Pull-ups
05
08
2019
Double-unders Thrusters Jumping Lunges
100-75-50-25 Double-unders 10-15-20-25 Thrusters (50/35 kg.) Jumping Lunges
04
08
2019
4 X AMRAP 8 min.
In partners: Shuttle Sprints AMRAP 8 min. Power Snatch for reps (40/25 kg.) AMRAP 8 min. *Barbell cannot touch the ground. Assault Bike for calories. AMRAP 8 min. Power Clean for reps (40/25 kg.) AMRAP 8 min. *Barbell cannot touch the ground.
03
08
2019
20-40-60-400m.
20 Plate Ground-to-Overhead 40 Plate Hip Extensions 60 Plate Fast Feet 400-m Single Arm Plate Pinch Carry *Switch arms as needed. Plate weight: 10/5 kg.