October 22, 2019 – Live. Perform. Compete

October 22, 2019 – Live. Perform. Compete

Live

A.

For Distance:
Row for 3 minutes

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Alternating One-Arm Dumbbell Snatches @ 17.5/10 kg
8/6 Hand Release Push-Ups

C.

For Distance:
Assault Bike for 3 minutes

D.

As Many Rounds and Reps as possible in 5 minutes:
8 Ring Rows
12 Single Arm Dumbbell Shoulder to Overheads @ 17.5/10 kg

E.

For Distance:
Run for 3 minutes

F.

As Many Rounds and Reps as possible in 5 minutes:
8 Kettlebell Swings @ 24/16 kg
10 Sit-Ups

Perform

A.

For Distance:
Row for 3 minutes

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
8/6 Hand Release Push-Ups

C.

For Distance:
Assault Bike for 3 minutes

D.

As Many Rounds and Reps as possible in 5 minutes:
6/4 Chest-to-Bar Pull-Ups
12 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg

E.

For Distance:
Run for 3 minutes

F.

As Many Rounds and Reps as possible in 5 minutes:
8 Kettlebell Swings @ 28/20 kg
10 Sit-Ups

Compete

A.

For Distance:
Row for 3 minutes

B.

As Many Rounds and Reps as possible in 5 minutes:
10 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
8 Hand Release Push-Ups

C.

For Distance:
Assault Bike for 3 minutes

D.

As Many Rounds and Reps as possible in 5 minutes:
8/6 Chest-to-Bar Pull-Ups
12 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg

E.

For Distance:
Run for 3 minutes

F.

As Many Rounds and Reps as possible in 5 minutes:
8 Kettlebell Swings @ 32/24 kg
10 Sit-Ups

G.

3 Rounds for Time:
Single Kettlebell Overhead Carry 50 feet
Single Kettlebell Carry 50 feet
16 Dual Dumbbell Bent-Over Rows

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