7 August

Training (230p)

A. Push Pulls Drills
In 15m Complete 4 Sets of Max Pullups
No Rest
Max Pushups
*16/36 - 16/30 - 16/30 - 15/30

B. 
"TWINS" WITH A PARTNER: 0:00 - 7:00 ESTABLISH TEAM 3RM THRUSTER
*235 7:00-15:00 AMRAP OF: 9 SDLHP (115/65) 12 BURPEE BOX JUMPS(24/20) 15 T2B
*5+14 Reps
*414 Reps (DP) 1. SCORE IS AVERAGE OF TEAM THRUSTER LOAD + REPS OF AMRAP. 2. FOR EXAMPLE: P1 DOES 200# THRUSTER, P2 DOES 250# THRUSTER. TEAM COMPLETES 4+5 REPS OF AMRAP. (EACH ROUND = 36 REPS) SCORE IS 200+250/2 + 149. SCORE IS 225+149=374.

Tested ēvoFIT
EVERY 2M FOR 12M EVEN (0-2:00): 20/12 CAL BIKE/SKI 20 TORPEDO Z-PRESS *REST REMAINDER OF 2M ODD (2:00-4:00): 14 BENT OVER ROW (TORPEDO) 12 BURPEES OVER TORPEDO 10 HANG SNATCH EACH ARM MAX HOLD STONE CHAIR WITH BICEP CURL 2M TRANSITION EVERY 2M FOR 12M EVEN: 20/12 CAL BIKE/SKI 15 TORPEDO CURL TO CHEST PRESS *REST REMAINDER OF 2M ODD: 14 LEG RAISES WITH KB HOLD 12 KB SWINGS (EYE-LEVEL) 10 GOBLET SQUATS MAX PLANK W/KB PULL THRU