2 RFT
100m walking lunge
800m run
100 squats
Tag Archive: walking lunge
4 RFT:
15 GHD’s
20 Pole Pikes w/ 35# plate (10 each arm)
Court Width and Back Walking Lunge w/ 53# Kettlebell
Post Time and total weight moved (add up Pole Pikes and Walking Lunges)
{Pole Pike: One end of bar in the center of a plate lying flat, w/ a 35# plate on the other end, shove one handed from tip of bar, shoulder to full extension, releasing, and catching with opposite hand.}
For time and for fun:
10K run with interruptions: Around every 10 minutes, everyone stops and does the next item on this list:
– 800m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 100 squats
1 rope ascent
20 back squats, 85#
100 steps walking lunge
20 back squats, 85#
50 box jumps, 24″ box
20 back squats, 85#
50 alternating split lunges
20 back squats, 85#
50 deep calf raises
20 back squats, 85#
50 situps
1 rope ascent