Saturday 200118

AMRAP 30

200m Farmer Carry 20/16

20 Burpee Box Jump

200m Double arm KB Front rack Carry

20 Burpee – Toes to bar

100m Double arm KB Overhead Carry.

 

4 Rounds for Time
25/20 Cal. Row
50 Air Squats
– into –
100 Pull ups

Workout of the Day – Monday 200113

Monday 200113

 

4 Rounds
30 Meter Overhead Walking Lunge w/ Plate 20/10kg
30 Box Jumps 60/50cm
20 Wall Balls 9/6
10 Handstand Push Ups
One person working at a time
Partition reps as needed

Workout of the Day = Friday 200110

For Time
100 Squats, 5 Ring Muscle Ups
75 Squats, 10 Ring Muscle Ups
50 Squats, 15 Ring Muscle Ups
25 Squats, 20 Ring Muscle Ups
One person working at a time
Partition reps as needed

Workout of the Day – Wednesday 200108

8 Rounds
600m Run
11 KB Pull Ups 20/16
11 KB Walking Lunges (2 x 20/16)
11 KB Thrusters (20/16)
One person working at a time
Partition reps as needed
Partition runs into 200m intervals