30 June

Training (7a)

6M AMRAPS WITH A TEAM OF 4 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) OR (25-50-25) 10 PARTNER FACING BURPEES (TOP OF PUSHUP PLANK) *MEN BEGIN WITH 45/25 ON EACH SIDE AND ADD 30# EVERY LAP. *WOMEN BEGIN WITH 45 ON EACH SIDE AND ADD 20# EVERY LAP. 1. CAN ONLY WORK WHILE SOMEONE HOLDS 2 HEAVY KBS IN FRONT RACK POSITION. 2. SCORED AS ROUNDS AND REPS. 1 LAP AND 10 PARTNER FACING BURPEES IS 1 ROUND. 1 REP PER TRIP ON THE PROWLERS. EVERY ROUND, WOMEN ADD (1) 10 TO EACH SIDE OF THE PROWLER. MEN ADD (1) 15 POUND PLATE TO EACH SIDE OF PROWLER. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. HOLDING WRISTS? OUTSIDE ONLY TOUCH BAR? 1. SCORE IS TOTAL METERS SKI'D IN 5M WINDOW STATION 3: 6M AMRAP LADDER: TNG POWER CLEANS (115/75) T2B TNG JERKS (115/75) 1. SCORE IS ROUNDS AND REPS COMPLETED. 1-1-1 WOULD BE 1 ROUND. 8-8-8 WOULD BE 8 ROUNDS. PARTIAL ROUNDS COUNT. STATION 4: ROW CALS 1. EVERY 15/10 CALS, ENTIRE TEAM MUST COMPLETE 12 SYNCHRO WALKING LUNGES. ARMS LOCKED. IF NOT SYNCHRO FOR 1 OR MORE STEPS, START BACK AT 0. 2. SCORE IS TOTAL CALS, LUNGE STEPS DON'T COUNT. 1. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 2. 90 SECOND ROTATION B/W STATIONS.

*Did with Crowder and Besser