December 5, 2018

December 5, 2018

dynamic :

8 minute clock

100 single unders

no pushup burpee x 7

eye level kb swings x 14 @ load of choice

lunges x 12

row 150 meters


for max reps :
3 rounds
2 minutes on/ 1 minute off of :
50 double unders
max burpees remaining time

notes :
- score = burpee reps for all rounds combined
- rx+ = 75 double unders + burpee w/jump to rig
- level 2 - 25 double unders
- level 3 - 100 single unders
- pick variation of jump rope that won't take longer than a minute.
- 4 minute rest after 3rd set. 


for max reps :
3 rounds
2 minutes on/ 1 minute off of :
15 kettlebell swings (53/35)
max dumbbell walking lunges (35/20) with remaining time

notes :
- score = steps of lunges
- rx+ = 50/35 lb dumbbells
- level 2 - dumbbells at load of choice
- 4 minute rest after 3rd set. 


for max reps :
3 rounds
2 minutes on/ 1 minute off of :
300/250 meter row
max pullups with remaining time

notes :
- score = pullup reps
- rx+ = bar muscle ups
- level 2 - jumping pullups 

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