EVENT 1:
-Burpee Long Shuttle Run
*Burpee at 0 - Run to 5 yard line - burpee at 5 - run back to 0 - 2 burpees at 0 - run to 10 - 2 burpees at 10 - back to 0 - 3 burpees at 0 - run to 15 - 3 burpees at 15 - run to 0 - 4 burpees at 0 - run to 20 - 4 burpees at 20, run to 0 - 5 burpees at 0 - run to 25 - 5 burpees at 25 - run to 0 - 6 burpees at 0 - run to 30 - 6 burpees at 30 - run back to 0 - 7 burpees at 0 - run to 35 - 7 burpees at 35 - run to 0 - 8 burpees at 0 - run to 40 - 8 burpees at 40 - run to 0 - 9 burpees at 0 - run to 45 - 9 burpees at 45 - run to 0 - 10 burpees at 0 - run to 50 - 10 burpees at 50 - run back to 0.
*5 and some change
EVENT 2:
40 - 30 - 20 - 10
Cal Air Bike
40- 60 -80- 100
Du's or Singles
*If Singles, add 60 seconds to total time.
*7 and some change
EVENT 3:
Max Time Stone Chair
*Facing Each Other In Circle. Girls Get Grey Ball, Guys Get Orange/Green. Pass with hands extended, then can hold to chest. When someone stands up, they are out.
*5 and some change
EVENT 4:
Establish Team 2RM Squat Clean In 7m?
*245
Bench
A. Dynamic Effort
10 Reps, rest 3m, x2
5 Pause + 5 Dynamic x1
5 Pause + 10 Dynamic x1
5 Pause + 15 Dynamic x1
*All @ 135#
No comments:
Post a Comment