3:00 Cut The Cake – Arms Only
3:00 Cut the Cake – Arms and Body Only
Row 10,000m
Be exact. Do not get excited and move faster than prescribed.
Pace: 2k+25
Stroke Rate: Open
Damper/Drag Factor: Open
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
(RX+) 3 Rounds:
15 Bar Facing Burpees
15 Hang Power Cleans 155/103lbs
45 Wallballs 20/14lbs to 10ft
(RX) 3 rounds:
15 bar over burpees
15 hang power cleans 125/83
45 Wallballs 20/14
Bike or Row 3-4 minutes at a little more than a casual pace
Then
30 Alternting Lateral Squats(think alt. groin stretch while keeping torso tall)
15 Light Squat Jerks, snatch balance, or ohs
Start light/moderate, if able, perform with a full squat. Otherwise power snatch or split is permitted for greater OH stability.
with a partner, each rows:
500m
400m
300m
200m
100m
RX+ rows the same with 1 min rest between each
3 Steady Rounds:
20 Goblet Squats
15 Sit Ups
10 Strict Pull Ups or ring row
then
2:00 Squat Hold
no belts
14 min to complete:
60 Calories on rower
50 step ups 20″
40 Overhead Squats 95/65lbs
30 Burpees
reps not completed will be added as seconds
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
“Donald Marler” w/ a partner switching every 11 reps FOR TIME:
66 Deads (110lbs)
66 Box jumps (24″)
66 KB swings (53lb)
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (55lbs)
66 wall balls (20lb)
66 burpees
66 double unders
there are not seperate weights for men and women. if you can manage the weights and movements, do them. Otherwise scale as needed.
