Author: arnie

1-2-3-4-5-6-7-8-9-10
CLUSTERS
PULL-UPS
BOX JUMPS
EVEN RDS – 200 MT RUN
ODD RDS- 1-ROPE CLIMB
RX 65/95
RX+ 85/115

50 DUBS EACH
90 BURPEES ( MUST SWITCH EVERY 15 REPS)
400 MT RUN ( MUST RUN TOGETHER)
90 D/L 95/135
400 MT RUN
60 PUSH JERK
400 MT RUN
60 HANG POWER CLEANS
400 MT RUN
50 DUBS EACH

GRAB A PARTNER
STATION 1
-400 MT FARMERS CARRY 35/55 ( ONE SET OF KB) SWITCH EVERY 50 MT

STATION 2-
ROW 2000 MT TOTAL SWITCH EVERY 200 MT

STAION 3
BIKE 120 CAL TOTAL
SWITCH EVERY 20

WOD
3 RDS
10 MAN MAKERS 20/30
1- ROPE CLIMB
5 BAR MU ( MOD 15 DIPS +15 PULL UPS)

RD 1 MIN 1-3
200 MT RUN
15 BACK SQUATS 85/115

RD 2 MIN 3-6
200 MT RUN
15 POWER CLEANS

RD 3 MIN 6-9
200 MT RUN
20 SIT UPS

RD 4 MIN9-12
200 MT RUN
20H. R. PUSH UPS

RD 5 MIN 12-15
200 MT RUN
15 BACK SQUATS

RD 6 MIN 15-18
200 MT RUN
15- POWER CLEANS

RX ONLY IF STAY ON TIME!

18 MIN TIME CAP IF YOU CAN’T STAY ON TIME. HOW FAR CAN YOU GO?

5 RDS
10-HANG POWER SNATCH 85/115
20- WALL BALLS
40 DUBS

DIANE
21-15-9
D/L 155/225
HSPU
9-15-21
PULL UPS
BOX JUMPS
(RUN 100 MT EVERY TIME COME OFF THE BAR OR REST DURING PULL UPS)