November 4, 2019 – Live. Perform. Compete

November 4, 2019 – Live. Perform. Compete

Live

A.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 17.5/10 kg
10x Dumbbell Burpee + Single Arm Dumbbell Power Cleans @ 17.5/10 kg

B.

As Many Rounds and Reps as possible in 12 minutes:
30/20 Calories of Rowing
16 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
20/15 Hand Release Push-Ups

Perform

A.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 50/35 lbs
10x Dumbbell Burpee + Single Arm Dumbbell Power Cleans @ 50/35 lbs

B.

As Many Rounds and Reps as possible in 12 minutes:
30/20 Calories of Rowing
16 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
20/15 Hand Release Push-Ups

Compete

A.

As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
14 Single Arm Dumbbell Front-Racked Alternating Reverse Lunge Steps @ 50/35 lbs
10x Dumbbell Burpee + Single Arm Dumbbell Power Cleans @ 50/35 lbs

B.

As Many Rounds and Reps as possible in 12 minutes:
30/20 Calories of Rowing
16 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs
20/15 Hand Release Push-Ups

C.

4 Rounds for Time:
15 GHD Sit-Ups
D-Ball Carry 100 feet

D.

Standing Straight Arm Landmine Rotation
– 3 sets of 10 reps
Rest 30 seconds between sets

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