• CFRutherford

Saturday 190525

For time with a partner

400m run x 4: partners will alternate 400m until 4 runs are completed

100 shoulders to overhead (95,65)

80 alternating bar facing burpees

60 front rack forward lunges (95,65)

40 med ball sit-ups passing medicine ball over barbell to partner

20 muscle ups or handstand push-ups or any combination of the two

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Saturday, September 19, 2020

For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

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