Week beginning 22nd Oct

 

Week beginning 22nd Oct

  October 21, 2018

Session 1:

15 min amrap 
400m run 
30 wall balls 
20 burpees
5 mins rest 
15 min amrap 
30/23 cals (bike/row/ski)
30 kB swings 24/16
20 box jump overs
 
Session 2:
3 rounds for time in pairs 
400m run (together) 
80 dB thrusters 20/12
60 heavy Russian swings 32/24
40 calories
20 burpee box jump overs 
 
Session 3:
20,18,16,14…4,2

 
Cal bike 
Sit ups
Air squat 
*100m run after every round* 
 
Session 4:
Teams of 3 
Teams must complete a 5k row
You can break the 5k row up however between team mates. 
Whist 5k row is happening teams must also complete:
250 double unders
200 wall balls
100 burpees
50 cals ski/bike
*once the chipper has completed all
Team mates can work to finish the 5k
Row*
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