Up to 5 Rounds For Time (30 min Time Cap)
05 HR Push ups
10 Alt V Sits
15 Air Squats
X 3 Laps
Then 400 m Run/Row /240 Skips/60 Box steps
This = 1 Round
HR Push ups - Hands must leave the floor and touch fingers behind your head.
05 SA Push Press each arm with DB or KB may be subbed for The HR Push ups.
If you have a BB. do 05 Strict Shoulder Press 35/25 kg for the HR Push ups. Scale weight as required.
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you