November 19, 2019 – Live. Perform. Compete

November 19, 2019 – Live. Perform. Compete

Live

A. EMOM 32-40mins:

1-2 = 20-35 cal row @ moderate pace
3 = 6-8 gorilla box jump overs @ 24/20"
4 = 15 UB KBS @ 24/16kg
5-6 = 15-30 cal Assault bike @ moderate pace
7 = 5-6 2 arm DB devil press @ 17.5/10kg
8 = 8-15 UB Hanging Knee Raises
Scoring: Not Scored

Perform

A. EMOM 32-40mins:

1-2 = 20-35 cal row @ moderate pace
3 = 6-8 gorilla box jump overs @ 24/20"
4 = 15 UB KBS @ 28/24kg
5-6 = 15-30 cal Assault bike @ moderate pace
7 = 5-6 2 arm DB devil press @ 22.5/15kg
8 = 8-15 UB T2B
Scoring: Not Scored

Compete

A. EMOM 32-40mins:

1-2 = 20-35 cal row @ moderate pace
3 = 6-8 gorilla box jump overs @ 24/20"
4 = 4-6 D-Ball/Sandbag Over Shoulder
5-6 = 15-30 cal Assault bike @ moderate pace
7 = 5-6 2 arm DB devil press @ 25/17.5kg
8 = 10-20 UB T2B
Scoring: Not Scored

B. Alternating Sets: Back to Wall Handstand Hold, Front Lever Tuck Hold

3 sets, for quality, of:
B1. Back to Wall Handstand Hold for Max DurationB2. Front Lever Tuck Hold for 20-30 seconds

C. Alternating Sets: Single Arm Ring Plank, Single-Arm Dumbbell Overhead Carry

3 sets, for quality, of:
C1. Single Arm Ring Plank for 20-30 secondsC2. Single-Arm Dumbbell Overhead Carry 100-200 feet

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