Wednesday 6/10/20

No Equipment

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by...

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps possible in 2 minutes of:
30 seconds of Prone Walk Outs
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts OR 30 seconds of Bent-Over Bat Wing Hold
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Backpack Rows per arm @ 2111 Tempo
Rest 60 seconds

Limited Equipment

When the clock starts, perform...


Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by...

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by...

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by...

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

When the running clock reaches 20:00, perform the following:

Complete as many reps as possible in 2 minutes of:
30 seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds

***

Running Option

Four sets for times of:

Run 1200 Meters

Rest 3 minutes

Rowing Option

Five sets for times of:

Row 1250 Meters

Rest 3 minutes

Andrew Malek-Zadeh