Monday, December 24, 2018

23
Dec

Monday, December 24, 2018

Teams of 4

For Time (20 min cap)

Workout 1: Athlete A & B (For Time)
3 Rounds:
10 Front Squats (155/105)
20 Toes to Bar

Workout 2: Athlete C & D (For Time)
3 Rounds:
15 Front Squats (135/95)
15 Handstand Push-Ups

1 Pair Work – Other Pair Max Cal Row/Bike

Score = Time & Cals

L1: 185/135, 155/105, T2B, Deficit HSPU (4″/2″)
L2: 155/105, 135/95, T2B, HSPU
L3: 105/75, 95/65, K2E, Hand Release Push-Ups
L4: DB Squats (Open Style), Ab-mat Sit-ups, Scaled Push-ups/Reg.

-4 Min Rest-

4 Rounds – 3 Min/Round (Pairs Alt RDs)

150 Double Unders
15 Devil Press
Max Rep – Burpees Over Dumbbell

Score = Total Burpees

L1: 200 DUs, 50/35
L2: 150 Double Unders, 50/35
L3: 300 Singles, 35/20
L4: 200 Singles, 20/15, Reg. Burpees

-4 Min Rest-

For Time – Relay Style – (20 min cap)

100 Box Jump Overs
100 Deadlifts
100 Shoulder 2 Overhead
75 Box Jump Overs
75 Deadlifts
75 Shoulder 2 Overhead
50 Box Jump Overs
50 Deadlifts
50 Shoulder 2 Overhead

L1: 135/95, 24″/20″
L2: 115/85, 24″/20″
L3: 95/65, 20″/16″ or 24″/20″ Step-Overs
L4: DB S2OH, DB DL, 20″/16″ Step-Overs

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