9 February

Training (7a)

A. 

8M STATIONS IN TEAMS OF 3 OR 4
STATION 1: (8M CAP) 50-30-10 SKI CALS HEAVY PLATE PUSH (135/90) BURPEE OVER PLATE

*7:01 1. LADIES CALS (30-20-10) 2. 1 SECOND PENALTY FOR EVERY REP SHORT. 3. PLATE PUSHES ARE IN 10 YARD TRIPS/20 YARD LAPS. STATION 2: (8M CAP) 100/65 CAL ROW 50 PULLUPS 25 CLEAN AND JERKS (155/95) *CLEAN AND JERKS MUST BE AT LEAST DOUBLES IN ORDER FOR IT TO COUNT.

*It Was Fast (4:05?) 1. 1 SECOND PENALTY FOR EVERY REP SHORT. STATION 3: (8M CAP) 1 BIKE SPRINT BY EACH ATHLETE *TEAMS OF 3 DOUBLE THE LOWEST CAL COUNT

*Didn't See? But It Was Fast Also AT END OF SPRINTS, HOWEVER SHORT TEAMS ARE OF 130/75, THEY MAKE UP THE DIFFERENCE BY COMPLETING HEAVY SLAMBALLS AND SYNCHRO BURPEES. HOWEVER MANY HEAVY SLAMBALLS, THEY ALSO COMPLETE SYNCHRO BURPEES WITH THE SAME NUMBER. IF MALE TEAMS COMPLETE 100 CALS FOR SPRINT. THEY WOULD DO 20 HEAVY SLAMBALLS AND THEN 20 SYNCHRO BURPEES. IF THEY WERE TO GET 120 CALS ON BIKE, THEY WOULD BE DONE. NO SLAMBALLS, NO BURPEES. ATHLETE CAN STAY ON BIKE FOR AS LONG AS DESIRED, BUT ONCE ATHLETE GETS OFF, HE CAN'T CONTRIBUTE ANYMORE CALS.

B.

10 Yard BH Carry (150#)

10 Yard HS Walk

2m Rest

10 Yard BH Carry (150#)

10 Yard HS Walk

Rest 2m

11 Yard BH Carry (150#)

11 Yard HS Walk

Rest 2m

12 Yard BH Carry (150#)

12 Yard HS Walk

Rest 2m

13 Yard BH Carry (150#)

13 Yard HS Walk

Rest 2m

14 Yard BH Carry (150#)

14 Yard HS Walk

Rest 2m

15 Yard BH Carry (150#)

Max HS Walk

*30 Yards