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Wasted Space

2
Nov

Wasted Space

Saturday November 3rd: 

10-min Ladder… (Trading Movements) 

100m Sprint! 

3 OHS  

3 Cal Row 

100m Sprint!  

6 OHS  

6 Cal Row 

100m Sprint! 

9 OHS 

9 Cal Row 

100m Sprint! 

12, 12; etc… 

L1: 135/95

L2: 95/65

L3: 75/55

L4: DB Squats (Open Style: Front Rack)

Example of 10-min Ladder…

Partner 1:  Sprint!

Partner 2: 3 OHS 

Partner 1:  3 Cal Row

Partner 2: Sprint!

Partner 1:  6 OHS 

Partner 2:6 Cal Row

Partner 1:  Sprint! 

Etc….

(3-min Rest) 

For Time—Against (12)-mins… (Trading Minutes)

20-16-12-8 

Front Rack Lunges 

T2B

Assault Bike Cals (CFD: DUs; See Below) 

*Pick-up where partner left off when trading Minutes.* 

L1: 135/95, T2B <CFD: DUs 100/80/60/40>

L2: 115/85, T2B <CFD: DUs 80/60/40/20>

L3: 105/75, K2E <CFD: DUs 80/60/40/20; 1/2 Attempts (+) 1/2 Singles>

L4: DB Lunges (Farmer’s Carry), Ab-Mat Sit-ups <CFD: Singles 100/80/60/40>

(3-min Rest) 

4-min AMRAP: (Trade Full Rounds) 

(5) Hang Power Cleans

(3) Box Jumps Overs

(1) D-Ball Over the Shoulder 

*Fast, Fast, Fast!*

L1: 185/135, 150/100, 30”/24”

L2: 155/105, 120/80, 24”/20” 

L3: 95/65, 80/60 or 10 Slam-balls (35/20), 24”/20” (Step-ups) 

L4: DB Hang Cleans, 10 Slam-balls (20/15),20”/17” (Step-ups)

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