Red = dumpster run
Green = 1 tire flip
Purple = 10 wall balls 20/14
Yellow = 20 sit-ups
Orange = 10 KB swings 70/53
time is done when last skittle is eaten and movements are complete.
RX+ bag is eaten as an individual, skittle must be eaten before movement is done
RX bag is eaten with a partner alternating skittles and movements
scaled does not need to eat skittles
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
then snatch shoulder prep
touch and go reps.
(RX+)18 min AMRAP:
30 Thrusters 95/63
30 Box Jumps 24/20
30 Calorie Row
30 Toes-to-Bar
(RX)18 min AMRAP
30 Thrusters 75/50
30 Box Jumps 20″
30 KB Swings 53/35
30 Ab Mat sit-ups
3 rounds:
2 min max bike or row
10 med ball squats
10 ground to OH
10 med ball burden runs to curb and back
(you choose weight and hold the ball any style you see fit)
clean&jerk warm-up(coaches choice)
If you miss, you may not try again in the time domain, and you cannot go up in weight. Move well, dont miss.
1 Round:
Honey Badger “400”
80 Double-unders
21 Hang Power Cleans 135/93
then 2 Rounds:
Food4Less Lap
40 Double-unders
15 Hang Power Cleans 135/93
then 3 Rounds:
Dumpster Run
20 Double-unders
9 Hang Power Cleans 135/93
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
5 min AMRAP:
Buy-in: 50 Wallballs 20/14
12 Deadlifts 185/135
12 Bar-Over Burpees
Rest 5:00
5 min AMRAP:
Buy-in: 35 Wallballs 20/14
9 Deadlifts 225/155
9 Bar-Over Burpees
Rest 5:00
5 min AMRAP:
Buy-in: 20 Wallballs 20/14
6 Deadlifts 275/185
6 Bar-Over Burpees
