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Ring the Alarm

31
Mar

Ring the Alarm

16-min AMRAP:

P1: Works on AMRAP

P2: 400m Run

15 Slamballs

12 Burpee Box Jump Overs

9 Thrusters

3 Rope Climbs

 

*Switch every 400m

*Score= Rounds and reps

 

L1: 40/30, 24”/20”, 115/85, Rope climbs

L2: 35/25, 24”/20”, 95/65, Rope climbs

L3: 30/20, 20”/17”, 75/55, 9 Pull-ups

L4: 25/15, 17”/15”, DB Thruster, 12 ring-rows

(5-min rest)

6 rounds For Time:

P1: Working on TRIPLET

P2: Rowing

30 Double-unders

15 Toes To Bars

10 Shoulder-to-Overhead

 

*Score=time + cals on the rower

*Switch when your partner completes the TRIPLET

 

L1: 135/95, T2B, DU’s

L2: 115/85, T2B, DU’s

L3: 75/55, K2E, 1/2 DU attempts + 1/2 Singles

L4: DB S2OH, 20 sit-ups, Singles 1:2

 

 

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