8 Sets of:
90sec. on 90sec. off
1. 60sec. Echo Bike for cals
then max BoxStep ups
2. AMRAP of:
12 low hang DB-Snatches
9 Ring Rows
6 SA DB Thruster
Row
We start a death by calories on the rower, adding one calorie every minute.
When you fail, we switch to the bike and then to shuttle runs. Time cap is 40minutes.
Echo Bike
Burpee Shuttle Run
Open Workout 25.3 (20 min TC)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row
Rx’d: (Ages 16-54)
♀ 155-lb (70-kg) , 85-lb (38-kg) , 65-lb (29-kg)
♂ 225-lb (102-kg) , 135-lb (61-kg) , 95-lb (43-kg)
Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
Teenagers 14-15:
♀ 85, 65, 45 lb (38, 29, 20 kg)
♂ 135, 95, 65 lb (61, 43, 29 kg)
Scaled Teenagers 14-15, Scaled Masters 55+:
♀ Scaled wall walks| 75, 55, 35 lb (34, 25, 15 kg)
♂ Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)
Masters 55+:
♀ Scaled wall walks | 125, 65, 45 lb (56, 29, 20 kg)
♂ Scaled wall walks | 185, 95, 65 lb (83, 43, 29 kg)