October 28, 2019 – Live. Perform. Compete

October 28, 2019 – Live. Perform. Compete

Live

A.

As Many Rounds and Reps as possible in 6 minutes:
14/10 Calories of Rowing
15 Wall Ball Shots @ 8/4 kg

B.

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
5/2 Strict Pull-Ups

C.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
15 Sit-Ups

D.

As Many Rounds and Reps as possible in 6 minutes:
12 Dumbbell Hang Power Snatches @ 17.5/10 kg
36 Double-Unders

Perform

A.

As Many Rounds and Reps as possible in 6 minutes:
15/10 Calories of Rowing
15 Wall Ball Shots @ 20/14 lbs

B.

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
8/6 Chest-to-Bar Pull-Ups

C.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
15 Sit-Ups

D.

As Many Rounds and Reps as possible in 6 minutes:
12 Dumbbell Hang Power Snatches @ 50/35 kg
36 Double-Unders

Compete

A.

As Many Rounds and Reps as possible in 6 minutes:
15/12 Calories of Rowing
15 Wall Ball Shots @ 20/14 lbs

B.

As Many Rounds and Reps as possible in 6 minutes:
10 Burpees
10/8 Chest-to-Bar Pull-Ups

C.

As Many Rounds and Reps as possible in 6 minutes:
12/8 Calories of Assault Bike
15 Sit-Ups

D.

As Many Rounds and Reps as possible in 6 minutes:
12 Dumbbell Hang Power Snatches @ 50/35 kg
36 Double-Unders

E. Alternating Sets: Weighted PVC Passthrough, German Hang, Cossack Squat, GHD Hip Extension

3 sets, for quality, of:
E1. 5 Weighted PVC Passthroughs (4040 tempo)E2. German Hang for 30 secondsE3. 10-12 Cossack SquatsE4. 10-12 GHD Hip Extensions

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