1.) Forward
4 rounds
Run 400m
20 Box Overs 24/20″
2.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*3.) Every 3 minutes for 4 rounds 3 Back Squat @ approx 85%
*4.) Every 90 seconds for 5 rounds 3 Position Clean (HH,H,F) 1 Jerk @ approx 75%
*5.) 10 minute EMOM
odd – 20/16 cal Assault Bike
even – 15 Chest to Bar Pull-ups
note: scale reps to 15/12 cal, 10 c2b
4 rounds
Run 400m
20 Box Overs 24/20″
2.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*3.) Every 3 minutes for 4 rounds 3 Back Squat @ approx 85%
*4.) Every 90 seconds for 5 rounds 3 Position Clean (HH,H,F) 1 Jerk @ approx 75%
*5.) 10 minute EMOM
odd – 20/16 cal Assault Bike
even – 15 Chest to Bar Pull-ups
note: scale reps to 15/12 cal, 10 c2b
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Betsy Soletski
13:08 & Abs
Glad my autopilot lead me to the gym...I was looking for excuses to not show up today.
8
0
james macco
12:39 Includes one attempt at going through the box rather than over it.
completed all the f*&#ing tabata's. Ab's are sharp enough that i may cut someone if i hug them.
16
0
Jim Koehler
18:01 Very solid last place finish
4 rds of 3 BS at 285#
9
1
17:58 actually. Very Solid Performance Jim...but just not a big running guy