November 16, 2019 – Live. Perform. Compete

November 16, 2019 – Live. Perform. Compete

Live

A. In partners, complete for time

In teams of 2:

2000/1750/1500m row buy in
+
80 Hanging Knee Raises
50 burpees
70 Shoulder to overhead @ 40/25kg
40 burpees
60 Power cleans @ 40/25kg
30 burpees
+
100/85/70 cal AB
Scoring: Time (lower is better)

Perform

A. In partners, complete for time

In teams of 2:

2000/1750/1500m row buy in
+
80/60 TTB
50 burpees
70 Shoulder to overhead @ 52/30kg
40 burpees
60 Power cleans @ 52/30kg
30 burpees
+
100/85/70 cal AB
Scoring: Time (lower is better)

B. OPTIONAL INDVIDIUAL WORKOUT

800m Run buy in
+
40/30 TTB
25 burpees
35 Shoulder to overhead @ 52/30kg
20 burpees
30 Power cleans @ 52/30kg
15 burpees
+
800m run cash out
Scoring: Time (lower is better)

Compete

A. In partners, complete for time

In teams of 2:

2000/1750/1500m row buy in
+
80 TTB
50 burpees
70 Shoulder to overhead @ 61/43kg
40 burpees
60 Power cleans @ 61/43kg
30 burpees
+
100/85/70 cal AB
Scoring: Time (lower is better)

B. OPTIONAL INDVIDIUAL WORKOUT

800m Run buy in
+
40 TTB
25 burpees
35 Shoulder to overhead @ 61/43kg
20 burpees
30 Power cleans @ 61/43kg
15 burpees
+
800m run cash out
Scoring: Time (lower is better)

C. Alternating Sets: Landmine Single-Arm Row, Dumbbell Flat Bench Press

3 sets of:
C1. 8-10 Landmine Single-Arm Rows (2011 tempo)Rest 45 secondsC2. 8-10 Dumbbell Flat Bench Presses (3011 tempo)Rest 45 seconds

D. Alternating Sets: Dumbbell Powell Raise, Dumbbell Cuban Press

3 sets of:
D1. 8-10 Dumbbell Powell Raises (3010 tempo)Rest 30 secondsD2. 10-12 Dumbbell Cuban Presses (2020 tempo)Rest 30 seconds

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