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Break Free

12
Jan

Break Free

For time with a 8-min Time Cap:

100 Devil Presses!

Each time you break, 100m Run

*Score=Time

*1 person rests, 1 person works

*After the break: Person 1 runs 100m and when P1 returns P2 can pick-up where P1 left off

L1: 50/35

L2: 35/20

L3: 20/15

L4: 15/12

 

(3-min Rest)

 

10-min AMRAP

30/25 Cal on the rower

15 HSPU

10 DB Lunges

 

*Alternate Movements

*Score=Rounds and Reps

 

L1: 30/25 cal, Deficit HSPU (4”/2”), 1 DB OH Lunge (50/35) (Regionals Style)

L2: 30/25 cal, HSPU (Kipping), DB Lunge (50/35) (Open Style)

L3: 25/20 cal, HR Push-ups or Scaled HSPU off BOX, DB Lunge (35/20) (Farmer’s Carry Style)

L4: 20/15 cal, Regular Push-ups from floor or off BOX, Body Weight Lunge

 

(3-min Rest)

 

Within 20-mins…

10 Synchronized Front Squats

10 Double Unders

9 Synchronized Front Squats

20 Double Unders

8 Synchronized Front Squats

30 Double Unders

7 Synchronized Front Squats

40 Double Unders

6 Synchronized Front Squats

50 Double Unders

5 Synchronized Front Squats

60 Double Unders

4 Synchronized Front Squats

70 Double Unders

3 Synchronized Front Squats

80 Double Unders

2 Synchronized Front Squats

90 Double Unders

1 Synchronized Front Squat

100 Double Unders

 

*Score=Time 

 

L1: 185/135, Double Unders

L2: 135/95, Double Unders

L3: 95/65, 1/2 attempts (+) 1/2 Singles

L4: Goblet Squats, Singles 1:2

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