Saturday 14th January 2017

Saturday 14th January 2017

In same sex pairs with a 12 min time cap

Conditioning – For Time: 400m Partner Run 100 Wall Balls 80 Toes to Bar 60 Kettlebell Swings 40 Chest to Bar pull ups 20 Burpee Box Jumps

Dead lift Hold 100/70

Note: At 321 Go both partners will run 400m and then commence their wall balls as soon as both partners are back from the run. One partner must perform a deadlift hold while the other partner chips away at the workload. Only those reps that are completed while their buddy has DL hold will count. There is no minimum requirement for work and you may separate the reps as you like.

Recent Posts

See All

Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m