1. For time: Run 1 mile with a heavy kettlebell or plate. Weight cannot go above collar bones or below your waist.
2. 10 sets: 10m of barbell overhead walk @ 45 – 185lb
3. AMRAP in 9 minutes: 2 Shoulder press @ 80%; 200m run
4. 3 sets: 50 Russian twists with kettlebell
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of: 10 wall-ball shots, 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: 10 wall-ball shots, 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: 10 wall-ball shots, 1 rope ascent
Post time to comments.
Rest a couple minutes between each effort.
For time:
Run, 800 m
100 Push-ups
Bear Crawl, 100 m
Run, 800 m
50 Handstand Push-ups
Handstand Walk, 50 m
Run, 800 m
7 rounds for reps of:
1 minute of 75-lb. muscle snatches
1 minute of 75-lb. overhead squats
1 minute of burpees, jumping over the barbell
Rest 1 minute
Post total reps completed to comments.
