July 18, 2015 admin


In Teams of 2:

AMRAP 10mins:
100m Row
15 Med-Ball Chest Passes to Wall

AMRAP 10mins:
10 Airdyne Calories
10 Med-Ball Sit Ups w/throw

AMRAP 10mins:
10 Box Jumps
10 Push Press

Notes:  No rest between AMRAPs.  Take turns completing one round at a time.

Competitor’s Program

1. Power Clean: 3×1.1.1, rest :10 b/w reps, rest 2mins

2. 20mins @ 80%:

100m SLed Drag Forward
100m Sled Drag Backwards (use same weight as last week)
10 Pull Ups
25 Double Unders
10 Russian KB Swings 32/16
25 Double Unders


10mins: Airdyne at easy pace

“Success depends on previous preparation and without such preparation there is sure to be failure.” – Confucius

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