Wednesday, 06/02/21

team of 3, bike, row, burpee bjo, sb fr hold
By
Jessie Strange
December 27, 2020

Strength& Conditioning

Teams of 3

4 Rounds

A)Simultaneous:

40/32 Cal Bike (Rx+ 50/43)

40/32 Cal Row

* SandBag Front Rack hold

B) Sync x 2

40 Burpee Box Jump Overs 20/20 (Rx+ 50)

Bootcamp

AMRAP 30:

1 Wall Walk

6 Cal Bike
6 Pull Ups/ Ring Rows

9 Cal Ski
9 KB DL

12 T2B/ Leg Raises
12 Goblet Squats

15 Cal Row
15 Double DB Lunge

Extra Credit - Endurance

Sprint WOD

Rx+: 6 Rounds, 2 minutes work, 1 minute rest

400 m Run, max double KB Deadlift 70/53 with remaining time

Rx: 6 Rounds, 2:30 minutes work, 1 minute rest

400 m Run, max double KB Deadlift 70/53 with remaining time

Intermediate: 5 Rounds, 3 minutes work, 1 minute rest

400 m Run, max double KB Deadlift 70/53 with remaining time

Scaled: 5 Rounds, 3:30 work, 1 minutes rest

400 m Run, max double KB Deadlift 53/35 with remaining time

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