Friday November 23
“Teams of 4!!!”
Rest 3 mins after each
For time: 20 min Cap..
12 x 100m run (each teammate does 3)
400 DUs (switching every 25)
8 x 200m run (each teammate does 2)
200 Alt DB Snatch (switch every 20)
4 x 400m (each teammate does 1)
100 pull-ups (split as needed)
L1: DUs, 70/50, CTB
L2: DUs, 50/35, Pull-ups
L3: 1/2 attempts, 35/20, jumping pull-ups
L4: Singles, 25/15, Ring rows
10 Minute AMRAP:
10 HSPU
20 DB Squats
“*2 partners working on AMRAP, 2 partners doing 200m farmer carry (w/DB)
switch when partners finish farmer carry ”
L1: Deficit HSPU, 70/50
L2: HSPU, 50/35
L3: Pike Pushups, 35/20
L4: Pushups, 25/15
*Rest 3 mins*
For Time:
Each member completes 2 full rds (8 rds total) (10 Minute Cap)
Follow leader style, Partner 2 starts when 1 finishes the DB cleans, both partners can work, but partner 2 can never pass partner 1…
Same setup for partner 3 &4
1 Round =
10 (double) DB Cleans
20 Wall Balls
30 KB Swings (Russian)
L1: 70/50, 30/20. 70/52
L2: 50/35, 20/14, 52/35
L3: 35/20, 16/12, 35/25
L4: 25/15, 12/10, 25/20
“8 rounds + Max Distance Row” (10 min time cap)
“2 Partners complete 4 rounds (break up as needed)
while other two partners row as far as possible”
–
9 burpees
6 Sandbag/Dball over shoulder
–
P3&4: 1 partner rows as far as possible, other partner holds plank
switch as needed
L1: 150/100
L2: 120/80
L3: 80/60
L4: 60/45 (or slam ball)