A) Ring Rows 10-10-10-10-10 B) For time: Buy in – 100 Double Unders Then, 15-12-9 reps: Shoulder to Overhead (50/35kg) Sit Ups Buy out – 100 Double Unders
A) Deadlift 3-3-3-3-3 B) 2 rounds for max reps of: 2 minutes Row for Calories 2 minutes Push-Ups 2 minutes Step Ups (24/20”) 2 minutes Ring Rows 2 minutes of Rest
A) Ring Rows 8-8-8-8-8 B) Levels Testing: American Swings C) 3 Rounds for time 800 meter Run 30 Sit Ups 30 Good Mornings (20/15)
A) 5 Rounds of 2 minutes (w. 2 mins rests) Complete: 5 Strict Ring Dips 10 Thrusters (50kg/35kg) Then, Burpees for remaining time SCORE: Total Burpees Compare 13/01/2014 B) Ring Row 5-5-5-5-5
A) Bulletproof Shoulders B) Ring Row 5-5-5-5-5 B) 10 Rounds for time 5 Handstand Push-ups 10 Power Snatches (42.5/30kg)
A) Ring Row 5-5-5-5-5 B) 3 rounds for time (10 min Cut Off): 50 Double Unders 25 Wall Balls 10 Burpees to Plate
A) Ring Rows 5-5-5-5-5 B) For Time complete: In teams of 4, complete 4 rounds each of: 500 Meter Row 25 Wall Ball Shots 400 Meter Run 15 Burpees
A) Ring Rows 8-8-8-8-8 B) “Cheetah” AMRAP 20 min: Run 200m 9 Pull Ups 7 Burpees Compare to: 26/06/12, 23/01/12, 22/09/11
For time Complete: 400 meter run 50 Air Squats 400 meter run 50 Ring Rows 400 meter run 50 Hand Release Press Ups 400 meter run 50 Sit ups
A) 10 minutes to establish 1RM Shoulder Press Then EMOM for 6 minutes 6 Push Press at 80% of 1 RM B) 5 min: Max Consecutive Double Unders C) For time (and quality): 50 Strict Ring Rows