A. In team of two OPERATION RED WINGS For Time (30’ T.C.) 1200m Run then 16 RDS 8 TTB 8 burpee box jumps @60/50 then 47 goblet squats @32/24 – Run together. – One partner completes a full round of the couplet before switching. – Split all other...
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A. 10’ E2MOM 1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk 60-65-70-75-80 % Of 1 RM of Spilt Jerk B. 4 RFT (20’ T.C.) 600m Run 75 DU
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A. 10’ EMOM 1 Snatch Start @60% ca. If you fail you can’t repeat B. 12’ AMRAP 15 Deadlift @60/40 10 Push press 5 press
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A. 5 RFT (8’ T.C.) 15 Sit UP 10 HSPU B. In a 12’ Window Find 1 RM of the following complex: 3 Power Snatch 2 OHS 1 snatch Balance C. 3 RFT (9’ T.C.) 20 DB Hang Power Snatch alt @22,5/15 20 DB OH Lunges alt
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A. In 12’ Window Find 1 RM of Spilt Jerk B. 2 RDS 6’ AMRAP 6 BAR MU 12 C2B 18 Pull up In the remaining time max reps of Wall ball @9/6 4’ rest
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A. In a 10’ Window Find 1 RM of the following complex: 4 Deadlift 3 Hang Power Clean 2 Front Squat 1 STOH B. 8 RDS Every 3’ For time (T.C. 90’’ each) As a complex UB 7 hang power clean @50/35 6 front squat 5 STOH 5 burpees
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A. For Time (10’ T.C.) 6 RDS 7,5 m HS Walk 1’ rest btw set *instead “for time” work on practice B. In team of two For Time (20’ T.C.) 160 DU 160 sit-ups 160 DU 160 DB push press @2×22,5/15 160 DU 20 rope climb – Split the work as desired.
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A. “Nancy” 5 RFT (13’ T.C.) 400m Run 15 OHS @40/30 10’ Rest B. For Time (13’ T.C.) 15 box jump @75/60 400m Run 20 box jump @60/50 400m Run 25 box jump @50/43* 400m Run *jump from a 20 kg plate close to box
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A. For time (30’ T.C.) 100 DU -straight into- 9-6-3 Burpee Bar MU KB Thrusters @2×24/16 -straight into- 40 KB Front Rack Lunge @2×24/16 -straight into- 21-15-9 Burpee Pull Up Hang KB Clean and Jerk @2×24/16 -straight into- 100...
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A. In a 12’ Window Find 5 RM of Deadlift B. 8 RDS For Time (2’ T.C.) 5 Deadlift UB TnG @125/85 10 Wall Ball @9/6 Score: slowest round Remember 07/08/24?
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A. For Time (8’ T.C.) 45 HSPU B. For Time (12’ T.C.) 15-12-9-6-3 TTB Double-KB overhead lunges @2×24/16 At 12:00 For Time (12’ T.C.) 15-12-9-6-3 Calorie row/skierg Lateral burpees over the KB
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A. In a 15’ Window Find 1 RM of Squat Snatch B. 16’ AMRAP Max calories on any machine – Every 2:00, including 0:00, complete 16 alternating dumbbell snatches @22,5/15
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