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"Running Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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TABATA
20:10 by 8 for each exercise. No rest between each exercise
pull ups
push ups
sit ups
squats
only the reps from your lowest score will count!
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BARBARA
5 rounds. Each round for time. 3min rest between
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
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REST!
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20 min AMRAP:
3 x 5 pull ups, 10 push ups, 15 lunges
400M RUN |
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1 set of 20 of
front squat
push press
followed by max clean and jerk in 3mins
60/40kgs
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ANGIE
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
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Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running.
3 x's 1min efforts 1:1:1 hollow rock with broom stick, supermans, prone holds
Ring Work: Muscle Ups 5 x 5 strict if you can or kipping and Iron Cross Work 3 x 3-5 working into lowest position possible for Iron Cross
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