Each Round for Time:
20/14 Cal Ass Bike
50 DU
25 Push Ups
50 Ab Mat Sit Ups
-rest 2 mins-
20/14 Cals Ski Erg
50 DU
25 DB Floor Presses
50 Ab Mat Sit Ups
-rest 2 mins-
20/14 Cals Ass Bike
50 DU
25 Push Ups
50 Ab Mat Sit Ups
-rest 2 mins-
20/14 Cals Ski Erg
50 DU
25 DB Floor Presses
50 Ab Mat Sit Ups
3 Position Snatch
1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch
Hang Snatch= above the knee
Low Hang= below the knee
Snatch=from the floor
12 min Ladder:
1 Front Rack Barbell Step Up
1 Push Press
2 Front Rack Barbell Step Ups
2 Push Presses
3 Front Rack Barbell Step Ups
3 Push Presses
Intent: Continue to increase by 1 rep until time is up. Pick a weight you can move steadily through the step ups. Therefore this weight will be pretty easy for the push presses.
Less is more on these step ups.
“Tippy Toes”
For Time:
200m Run
27 C2B Pull Ups
27 Burpees
200m Run
27 Cal Row
200m Run
21 C2B Pull Ups
21 Burpees
200m Run
21 Cal Row
200m Run
15 C2B Pull Ups
15 Burpees
200m Run
15 Cal Row
3 second pause at the bottom. Build to a mod/heavy set of 3.
4 Rounds:
20 OAA DB Snatches
10 OAA Devil Presses
20 DB OH Squats
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