“Salty Dog“
In teams of 3..
20:00 AMRAP:
60 Double Unders
40 Double DB Push Press (22.5/15kg)
20 Toes To Bar
- Person 1 begins AMRAP.
- Person 2 holds a plate (20/15kg) overhead, if plate is not held overhead, work cannot be done and Person 1 must wait.
- Person 3 will row 300/250m, once completed the team will change over, must stay in order.
- Continue this cycle for total rounds until 20:00 is up.
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C