Death by: (TC 10min)
1-2-3-4-…-10
Burpees
(Before you start doing Burpees you have to do 20 DU`S or 40 SU`S)
Strict Ring Pull ups (with PVC pipe in rings):
3*5-10reps
1min rest between sets
Ring Push ups (with PVC pipe in rings):
3*5-15reps
1min rest between sets
3sets of:
30sec Horizontal band pulls
10 Bent over flys
1min rest between sets
8 Windmills (each arm)
5-10 Strict TTB
With a running clock
@ 0:00
8min AMRAP of:
8cal Bike
8 Pull ups
8 DB-Thrusters (2x15/10kg)
@ 12:00
8min AMRAP of:
8 DL (100/70kg)
100m run
8 Burpee over bar
100m run
3 sets of:
6-8 ring body saw
15 band pull aparts
10-15sec. YWT hold
Max height wallballs shots 10x1
Build up a heavy Single
Every 4 min do unbroken (10reps) for 4 sets total
3 hang ps + 3 ohs
2 + 2
1 + 1
In Teams of 6:
Goal: Get as many calories as you can on the Air Bike and SkiErg
- After the 20sec Intervalls you can choose between any FREE rower
Station A
15min Amrap:
Rower 1 = 100m row
Rower 2 = 200/150m row
Rower 3 = 300/250m row
Rower 4 = 400/350m row
Rower 5 = 500/450m row
Rower 6 = 600/550m row
Then
20sec ME AirBike
5min rest between rounds
Station B:
15min Amrap:
Rower 1 = 100m row
Rower 2 = 200/150m row
Rower 3 = 300/250m row
Rower 4 = 400/350m row
Rower 5 = 500/450m row
Rower 6 = 600/550m row
Then
20sec ME SkiErg
Hip and pelvis