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4
Aug

Call me maybe

12-min AMRAP: (1:00w/1:00r)

Calorie Row

HSPU

Rope Climb

 

L1: 20/15 Cal. Row, 15 HSPU, 2 Rope Climbs

L2: 15/12 Cal. Row, 10 HSPU, 1 Rope Climb

L3: 12/10 Cal. Row, 10 Hand Release Push-ups, 7 Pull-ups

L4: 10/8 Cal. Row, 10 Regular Push-ups, 10 Ring Rows

 

(Rest 3-mins)

 

15-min AMRAP: (1 person runs 200m run/1 person works on AMRAP)

30 Kettlebell Swings

15 Box Jumps

5 Ring Dips

**Switch when the runner returns

 

L1:Black/Blue, 30″/24″, Ring Dips

L2: Blue/Red, 24″/20″, Ring Dips

L3: Red/Orange, 20″/17″, Dips off a box

L4: Orange/Yellow/ 17″/15″, Dips off a box

(3-min Rest)

6 Rounds: Relay Style (3/person)

9 Thrusters

35 Double-unders

 

L1:135/95, Double unders Unbroken

L2: 95/65, Double Unders

L3: 75/55, 1/2 Double Unders + 1/2 Singles

L4: DB Thrusters, Singles

 

 

 

 

 

 

 

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