Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges
2. For time:
35 Handstand pushups
30 Sumo kettlebell jumps
25 Strict pullups
20 Sumo kettlebell jumps
15 Handstand pushups
10 Sumo kettlebell jumps
5 Strict pullups
Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute
2. Sled pull x 3 x 100′ Also heavy
3. 10 rounds for time:
5 Glute ham sit ups
5 Burpees
Warm up: Do it
2. Farmers walk 100′ x 4 Efforts
3. For time:
80 Sit ups
80 Hand planted lateral bench jumps
Warm up #11
2. As many rounds as possible in 20:01:
9 Wall Climbs
200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)
40 ft Backwards sled pull w/ HEAVY!
200 Meter Rack Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)
40 ft Backwards sled pull w/ HEAVY!
Warm up # 2
1. 100′ Farmers walk x 5 efforts
2. For time:
20 Burpees
30 Strict pullups
40 Lunges (20 each, back rack) @ 135 / 93
50 Situps
Warm up: yes.
1. 100 meter farmers walk x 5 attempts
2. As many hang power snatches as possible in 6 minutes
Begin the 6 minutes with 80 sit ups or 50 glute ham sit ups and do as many snatches as possible for the remainder of the 6 minutes.
Guys use 2/3 body weight, Ladies use 1/2 body weight
