Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Alt. Groiners
10 Box Step-Ups
5 Burpees
5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate)
20 Jumping Jacks
10 Alt. Groiners
10 Box Step-Ups
5 Burpees
5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate)
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.
Workout
Metcon (Time)
FOR TIME
30 Burpee Box Crawl Over (30/24)*
200m DB Suitcase Carry (50/35)|(35/20)
100m Walking Lunge
30 DB Up-Down
100m Walking Lunge
200m DB Suitcase Carry
30 Burpee Box Crawl Over
2000/1750m Row
30 Burpee Box Crawl Over (30/24)*
200m DB Suitcase Carry (50/35)|(35/20)
100m Walking Lunge
30 DB Up-Down
100m Walking Lunge
200m DB Suitcase Carry
30 Burpee Box Crawl Over
2000/1750m Row
*Both hands and both feet must come to the top of the box and then athlete dismounts.
(Score is Time)
KG DB: (22.5/15)|(15/9)
