Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
“This You’ll Remember”
For time
6 x Burpee Muscle-ups
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Ground-2-Overhead Anyway (135/95lbs)
10 x Front Squat (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Bumper Ground-2-Overhead* (45/25lbs)
Post scores to comments.
“This You”ll Remember”
22:09
PU&Dips/65/95
This You’ll Remember
25:54
Pullups/dips; 65#/115#/25#/sandbag carry
This You’ll Remember
25:54
Pullups/dips; 65#/115#/25#/sandbag carry
This You’ll Remember
28:02
4 Bar Muscle-ups + 6 pullups/ 6 ring dips/ 135#/225# DL/sandbag carry
I put my number down next to Bobby “Badass”…hopefully that was meant for me.
This You’ll Remember
28:02
4 Bar Muscle-ups + 6 pullups/ 6 ring dips/ 135#/225# DL/sandbag carry
I put my number down next to Bobby “Badass”…hopefully that was meant for me.
“This You’ll Remember”
~28 minutes… Clock was reset by the time I finished…
**All RX weights**
“This You’ll Remember”
~28 minutes… Clock was reset by the time I finished…
**All RX weights**
Rx with Kyle: 18:44
-josh
Rx with Kyle: 18:44
-josh
“This You’ll Remember” (04.26.2013)
For Time:
6 x Burpee Muscle-ups (18 pull-ups/18 ring dips)
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Load Ground-2-Overhead Anyway (135/95lbs)
10 x Load Completes Squat ROM (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Ground-2-Overhead* (45/25lbs)
Chase and Ashley 23:58 275#/185#
~Chase
“This You’ll Remember” (04.26.2013)
For Time:
6 x Burpee Muscle-ups (18 pull-ups/18 ring dips)
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Load Ground-2-Overhead Anyway (135/95lbs)
10 x Load Completes Squat ROM (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Ground-2-Overhead* (45/25lbs)
Chase and Ashley 23:58 275#/185#
~Chase