“Vest Triplet”
For Time Complete:
– 400M Run
– 24 Air Squats
– 12 Burpee Box Jump-Overs (**)
* 4 Rounds
For this WOAH, wear a weighted vest.
If you don't have a vest I'm pretty sure you can find a back pack
Wear it either on the front or the back and pack full of some water
bottles to add weight. Add a weight you are comfortable with.
If you haven't got a box, Burpees are fine just add in 12 triple stair steps.
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