V 32
3/8
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (22.5/15 kg DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings (24/16 kg)
Station 5 – Rest
4/8
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (9/6 kg)
5/8
A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps
Rest until relatively recovered, and then…
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
6/8
Tabata
7/8
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
1600 Meter Med-Ball Relay Run
50 Strict Pull-Ups
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups
1600 Meter Med-Ball Relay Run
9/8
A.
Take 20 minutes to build to today’s 1-RM…
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
B.
For time:
800 Meter Run
50 Thrusters (43/30 kg)
800 Meter Run
