Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) AMRAP 6:
– 20ft Bear Crawl
– 10 each Band Bent Iso Row
– 10 total Single Arm KB Push Press
A1.
3 x 6. Rest 10.
– Supinated (thumbs out) grip
– Increase From last week
A2.
3 x 12. Rest 10s.
– Increase From last week
A3.
Ring Rows
3 x 25.
– Harder angle than last week
OT5M
B.
3 Rounds For Time
250 Meter Row
20 Hand Release Push-ups
15 Wall Balls (20/14)
100 Meter Single Arm Front Rack Carry (70/53)
– Goal: Hard effort, no more than 2 sets on the Push-ups each round, scale accordingly. Switch arms on the Carry at the halfway point
Rx+: (5/3 Bar Muscle-ups after each set)
L3: (62/44)
L2: (53/35) (14/10)
L1: (Box Push-ups) (44/26) (10/8)
TIME CAP = 18:00
– Bike alternative:
150 Meters
C.
100 Reps AFAP