perform each exercise for two minutes with a continuously running clock
rest two minutes after the first round
repeat for a second round
post cumulative # of reps
135# front squats (woman 45 or 95#)
row (for max calories)
ghd situps
20# ball cleans (women 12# except meg)
dbl unders
10 pullups
15 mtr farmers carry to rings
10 ring dips
15 mtr farmers carry back to pull ups
10 rnds
men carry 100 #
woman 70# (except meg)
rest
100 dbl unders
post both times
5 rnds of:
shoulder press x 3
push press x 5
push jerk x 7
with 3-5 min rest
post max load
40 meters, each exercise.
-walking lunges
-bear crawl
-duck walk
-flying burpees
-crab walk
3 rounds for time.
In teams of two (one person working at a time) perform the following:
- Row 5K (total between 2 people)
then
30 rounds of:
10 pullups
20 pushups
30 squats
then
- 400m Tag-n-go relay, totaling one mile each person
