3 RFT:
12 burpees
12 knees to elbows
12 pull-ups
Tag Archive: burpee
3 rounds of:
Burpees
Power snatch (75/45)
Box jump, 24″ box
Thrusters (75/45)
Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
21-15-9 reps for time of:
Front squat, 95/65 lb
Burpee
Pull-up
BtW median: 9:26
In teams of three: 10 stations, 90 seconds each, with 30 seconds rest in between, for max reps (as a team):
1. Box jumps, 24/20″
2. Pull-ups
3. Double-unders
4. Deadlifts, 115/75 lb
5. Dumbbell push press, 35/25/15 lb
6. Kettlebell swings, 1.5/1 pood
7. Push-ups
8. Wallballs, 20/12 lb
9. Burpees
10. Rope climbs: each rep counts as 5 points; each person must do at least one; those unable to do one may sub 5 stands-ups from lying down or sitting position
Record team’s total reps