1 January 2019

Training (2p)

10M AMRAPS WITH A TEAM OF 3 REST 3M B/W STATIONS STATION A: 1K RUN W/REMAINING TIME, AMRAP: 10 SA SYNCHRO KB THRUSTERS (1.5/1) 10 SYNCHRO KB SWINGS (AMERICAN) 10 SYNCHRO FRONT RACK KB LUNGES 1. CAN BEGIN WORKING WHEN 2/3 ARE BACK FROM RUN. 2. SCORE IS ROUNDS AND REPS OF KB WORK. 1 KB PER PARTNER. 3. 1K RUN IS TO POPLAR WOODS AND 1 LAP AROUND AND BACK TO VITALITY. STATION 2: 500/400M SKI 20 C2B PULLUPS OR 35 CHIN OVER THE BAR PULLUPS 1. FOR SCORE, PARTIAL ROUND OF C2B ARE SCORED 2:1 REPS. PARTIAL CHIN OVER THE BAR ARE SCORED 1:1. 3. 1 REP FOR EVERY 100M ON SKI. STATION 3: 10M BIKE FOR MAX CALORIES *EVERY SWITCH, ATHLETE GETTING OFF BIKE MUST COMPLETE 5 BURPEES TO TARGET BEFORE NEXT PERSON CAN BEGIN BIKING. 1. FOR THE BIKE, NEXT ATHLETE CAN BE ON THE BIKE WAITING BUT CANNOT START UNTIL PREVIOUS ATHLETE FINISHES 5 BURPEES. 2. SCORED AS 3 SEPARATE WORKOUTS.

*Did with a Team of 2 (Besser)
*A = 4 Rounds
*B = 4+9 (Ski + 2 C2B)
*C = 198 Cals

B. Tested ēvoFIT WOD
8M STATIONS REST 1M B/W 8M AMRAP: 40 YARD PLATE PUSH SHUTTLE (10 YARDS PUSH - 10 YARDS REV) 10 BURPEE TO PLATE 15 SEATED PLATE TO OHD *45/25 8M EMOM EVEN: SKI CALS 16-14-12-10 (MEN) 12-10-8-6 (WOMEN) ODD: 30 SECONDS TORPEDO CHEST PRESS + Z PRESS 8M AMRAP: 10 WALLBALLS 10 LEG LIFTS OVER WALLBALL 10 CC FLOOR TOUCH TO BAR + KNEE RAISE
*Completed