Tuesday, April 28, 2020 day 32 of Covid-19 shutdown
A. For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
30-27-24-21-18-15-12-9-6-3 sit-ups
Complete 6 chair/box dips after each set
B. Run 800m; rest 4 min
Run 400m; rest 2 min
Run 200m
Increase pace each set
A. For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
30-27-24-21-18-15-12-9-6-3 sit-ups
Complete 6 chair/box dips after each set
B. Run 800m; rest 4 min
Run 400m; rest 2 min
Run 200m
Increase pace each set
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe