10 November

Training (7a)

A. EMOM FOR 36M

WITH A PARTNER:

STATION 1: 
20 YARD PLATE PUSH + 5 BURPEES TO PLATE
(10 YARDS OUT - 10 YARDS BACK, THEN BURPEES)
(90/45)

STATION 2: 
20/12 CAL SKI
*ONLY WORK WHILE PARTNER HOLDS PLANK

STATION 3: 
12 SYNCHRO T2B
OR 
12 T2B + 15 HEAVY KBS

STATION 4: 
8 ALTERNATING CLIFFHANGER BURPEES TO HIGH BAR 
P1 DOES BURPEE AND JUMPS AND HANGS ON BAR
P2 DOES BURPEE ONCE P1 IS HANGING AND THEN JUMPS TO BAR AND HANGS, P1 CAN THEN DROP. 

STATION 5:
20/12 CAL BIKE

STATION 6:
REST OR SHUTTLE RUN (15 YARD TRIPS X5 LAPS)

1. PLATE PUSHES ARE WITH (2) 45s FOR MEN AND (1) 45 FOR WOMEN. 

2. SYNCHRO T2B IF BOTH HAVE T2B. IF ONE HAS T2B AND ONE DOESN'T, ONE DOES T2B AND THE OTHER DOES 15 HEAVY SWINGS OR 20 SCALED SWINGS. 

3. BURPEES TO TARGET + HANG ARE ALTERNATING. 8 TOTAL. CAN'T DROP UNTIL OTHER PERSON IS HANGING FROM THE BAR. MEN ARE EITHER SPEAL OR CENTER CONNECTOR DEPENDING ON HEIGHT. 

4. STATION 6 IS EITHER A REST STATION OR AN EXTRA CREDIT STATION. IF RUN AND BOTH MAKE IT, SUBTRACT 1 CAL FROM SKI AND BIKE FOR THE NEXT ROUND. RUN COUNTS FOR NOTHING OTHER THAN AN OPPORTUNITY TO DECREASE 1 CAL. NO PENALTY IF YOU TRY FOR THE RUN AND DON'T MAKE IT BACK. YOU JUST DON'T TAKE 1 CAL OFF AND START LATE ON THE NEXT STATION. 

*Did Solo
*All 36 Rounds

B. Yesterday's Workout
Every 2m For 12:00
1 DL - 1 HSC - 1 Jerk
2:00 - 4:00
2-2-2
4:00 - 6:00
3-3-3
Etc. 
1s: 155
2s: 185
3s: 205
4s: 225
5s: 205
6s: 185