Monday 14/12/20
10 min Hill Row
30 sec Easy - 30 sec Hard
1 min Easy - 1 min Hard
1.30 Easy - 1.30 Hard
2.00 Easy - 2.00 Hard
10 WBS - 5 PCL - 10 WBS
200 m Row
10 Box Jumps - 5 PCL - 10 Box Jumps
200 m Row
10 T2B - 5 PCL - 10 T2B
200 M Row
10 HR Push ups 5 PCL - 10 HR Push ups
200 m Row
Men 60 - 80 kg
Ladies 35 - 55 kg
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU
CIN CITY 33 PUSH PRESS 5 ROUNDS OF CINDY 27 PUSH PRESS 4 ROUNDS OF CINDY 21 PUSH PRESS 3 ROUNDS OF CINDY 15 PUSH PRESS 2 ROUNDS OF CINDY 9 PUSH PRESS 1 ROUNDS OF CINDY Cindy 5 Pull Ups 10 Press Ups 15
RAGATTA 5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST) TOUR DE FRANCE 400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80 CALS (5 MINS REST) THE SWISS ALPS 1 MIN ON / 1 MIN OFF X 10 SK