Complete as many rounds as possible in 10 minutes of: BURNER 10 box step ups, 24-inch box 20 Air Squats FITNESS 10 box jumps, 30-inch box 20 one-legged squats RX 10 box jumps, 40-inch box 20 one-legged squats, alternating Post rounds completed to comments.
For Time: BURNER 40 Kettlebell swings 1-pood 30 Overhead squats 95/65 20 Shoulder-to-Overhead 95/65 10 overhead walking lunge steps 95/65 FITNESS 40 Kettlebell Swings 1.5-pood 30 Overhead squats 115/75 20 Shoulder-to-Overhead 115/75 10 Overhead Walking Lunge Steps 115/75 RX 40 Kettlebell Swings 2-pood 30 Overhead Squats 155/105 20 Shoulder-to-Overhead 155/105
Pausing Back Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 3 reps All reps must pause on the way up for at least 3 seconds. Post loads to comments.
Rest Day Closed
9:00am-10:00am “Nutrition for the pursuit of Excellence” 10:00am-11:00am Mobility with Coach Carla 11:00am-2:00pm Open Gym On Ramps Available
Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise
King Kong Three rounds for time of: BURNER 10 deadlifts (145lbs) 10 pull-ups (jumping or banded) 20 KB cleans (35lbs in each hand) 20 push-ups FITNESS 1 deadlift (365lbs) 2 bar muscle up 3 squat cleans (205lbs) 4 wall facing handstand push-ups RX 1 Deadlift (455lbs) 2 Muscle-up 3 Squat
Complete 3 rounds for time 10 tire discus throws 20 tire flips 30 med ball sit up and throw 20/14 Post time to comments.
Thruster 5-5-3-3-3-1-1 Post load to comments.
5 rounds 400m Run 50 air aquats Post time to comments.