8:30 & 9:30am only
"Marathon"
2 Rounds for Time
400 meter Run
26 Hand Release Push-ups
400 meter Run
26 Kettlebell Swings 53/35
400 meter Run
26 Sit-ups
400 meter Run
26 Deadlifts 75/55
400 meter Run
26 Air Squats
400 meter Run
26 Box Jumps 24/20”
Masters
2 rounds
12/9 cal bike
15 hand release push-ups
12/9 cal row
15 kettlebell swings
12/9 cal bike
15 sit-ups
12/9 cal row
15 deadlifts 75/55 lbs
12/9 cal bike
15 air squats
12/9 cal row
15 box step-ups
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A