Week beginning 25th Feb

 

Week beginning 25th Feb

  February 24, 2019

Session 1: 

A.
3 mins amrap 
30 du 
15 wall balls 
7 down ups 
90s rest 
X 5 rounds 
B. 
For time: 
800m run 
30 calories 
20 kbs 
100 sandbag/farmers carry/d ball carry 
 
 
Session 2:
A.
10 rounds for time: 
200m run 
12 dB snatches 
8 burpee over dB
(27 min cap) 
B.
In pairs:
20 syncro plate gtoh buy in 
2k row/ski (divided however)
20 syncro plate gtoh cash out
(8 min cap) 
 
 
Session 3:
Every 2 mins on the min:
1. 200m run +  20 wall balls 
2. 250 row + 8 burpee over the rower
3. 15/12 cal bike + 25 du
4. 2 min rest 
X4 rounds 
*adapt/scale reps as needed, work no longer than 1.45* 
 
 
Session 4:
25 min amrap:
800m run 
80 wall balls 
600m run 
60 box jump overs 
400m run 
40 weighted walking lunges 
200m run 
20 dB stoh (22.5/15)
 
 
Session 5: 
In pairs:
10 min amrap IGYG full rounds 
10 dB thrusters (22.5/15)
100m run 
*each time you change 5 syncro down ups* 
4 min rest 
10 min to complete – reps divided:
60 kbs 
60 box jumps 
60 goblet squats
Once competed pairs row as many meters as possible in remaining time
4 mins rest 
10 mins amrap:
50 cals bike 
50 burpees
40 cals bike 
40 burpees 
30 cals bike 
30 burpees
20 cals bike 
20 burpees 
10 cals bike 
10 burpees 
(All divided between partners)
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