Month: October 2021

Every 5:00 x 4 Rounds

2000m/1600m Bike

Score is total time, across all four intervals

For Load

Strict Pull-up 1-1-1-1-1

Ring Dip 1-1-1-1-1

For Time

Run 1 Mile

AMRAP 15
25 Toes to Bar
50/35 Calorie Row
75 Pushups
50 Box Jumps 24”/20”
25 Pullups

For Load

Bench Press 5-5-3-3-3-1-1-1-1

On a 20:00 Clock
AMRAP 8
Max Unbroken Strict Press 105/75
50 Double Unders Every break

Rest 4

AMRAP 8
Max Unbroken Hang Power Clean 155/105
30 Air Squats Every break

3 Rounds For Time

800m Run

50 Deadlifts 95/65

EMOM 10
Min 1-3 Wall Walks
Min 2-12 Bent Over Row

4 RFT
20 OH Lunges (in place) 95/65
25 GHD Situps

10 Rounds For Time, With a Partner

15 Russian KB Swings 70/53

15 Up-Downs Over KB

15/11 Calorie Row

Partner completes 1 full round, before switching (Each partner completes 5 rounds)

“Nancy”

5 Rounds For Time

400m Run

15 Overhead Squats 95/65