400m run
21 push press (95/55)
9 kettlbell swings
400m run
15 push press (95/55)
15 kettlebell swings
400m run
9 push press (95/55)
21 kettlebell swings
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Every minute on the minute for 10 minutes
5 Dumbbell Dead Lifts (40/25)
5 Dumbbell Hang Power Cleans (40/25)
5 Dumbbell Thrusters (40/25)
*If you miss the minute continue as an AMRAP for remaining time.
Men—as a group, with sandbags:
Run to soccer field
Tire tosses and flips down soccer field and back
500m Tire carry
600m Backward run/sandbag run
10 Push-ups in square (feet of another man on your back)
10 Partner clapping push-ups
200m Swim across 7-acre lake
Bridge jumping
Women—as a group, half of group with medicine balls (8 to 12 lbs)
Two-mile cross-country course, with these obstacles:
25 partner ball slams
25 walking lunges (with medballs)
160m Piggyback ride (switch as needed)
Medball wheelbarrow length of field goal to goal (partner on ground must push ball)
25 partner medball situps (each time ball touches ground = 1 rep)
400m run with medballs locked out overhead
200m medball partner toss back and forth while running
50 squats—all together (with medballs)
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climbs, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
BtW average: men 20:00; women 20:33
From mainsite
In teams of three:
Run 650m (from JAFH around south soccer goal, north goal and back to JAFH) – stay together as a team. Then …
Men: Three sets of 10 reps each of:
Ground-to-overhead, 75lb; knees-to-elbows; box jumps, 24″; kettlebell swings; wallballs, 20lb
Women: Three sets of 10 reps each of:
Push press, 45lb; Russian twists, 15lb; kettlebell swings; walking lunges
Finish with another run as a team