Saturday 5.6.2023
“FITNESS” & “PERFORMANCE”
In teams of two, with one partner working at a time, complete the following...
Against a 5-minute running clock:
40 Wall Balls (20/14 lb)
30 Power Cleans (135/93 lb)
20 Push-ups
Ski or Row x Max Calories
Rest 2 minutes, and complete FOUR sets for max calories.
“BURN”
Against a 90-second running clock:
200 Meter Run
Max Reps of Push-ups
Rest 30 seconds, then…
Against a 90-second running clock:
200 Meter Ski
Max Reps of Air Squats
Rest 30 seconds, then...
Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of V-Ups
Rest 30 seconds, then...
Repeat the entire 6-minute piece three more times for a total of FOUR sets of each
“ENDURANCE (AKA SWEAT SESH)”
Every 4 minutes, for 32-40 minutes (8-10 sets):
300/270m Row
600/540m Bike Erg
*Note times for each set, shooting for lowest total working time
