wait your turn

28
Dec

wait your turn

Within 10-mins… with a partner

(The Chief (+) Remaining Time AMRAP)
10 Rounds of The Chief (Trade Full Rounds, 5 Rds/Person)
then,
Remaining Time: AMRAP (Trading Movements)
5 Bar Over Burpees
7 T2B
9 Wallballs

The Chief: 3 Power Cleans (+) 6 Push-ups (+) 9 Air-Squats

L1: 185/135, T2B, 30/20
L2: 135/95, T2B, 20/14
L3: 95/65, K2E, 14/10
L4: DB Cleans, 20 Ab-mat Sit-ups, 10/8


(4-min REST)


Within (12)-mins… For Time (Weight goes up each new Mvmt.)
400m Run (200m Intervals)
50 Overhead Squats
400m Run (200m Intervals)
50 Front Rack Lunges
400m Run (200m Intervals)
50 Front Squats

L1: 115/85, 135/95, 155/105
L2: 75/55, 95/65, 115/85
L3: 65/45, 75/55, 95/65
L4: Russian KBS instead of OHS, DB Farmer’s Style Lunges, DB Squats (Open Style), 200m (100m Intervals)


(4-min REST)


Against (8)-mins… For Time:
100 Cal Row
Every time you switch: 50 Double-Unders (Person coming off the rower does DUs)
Once DUs are completed, Person 2 can start row again
Continue until 100 Cal. is completed

L1: 75 DUs
L2: 50 DUs
L3: 1/2 Attempts (+) 1/2 Singles, 80 Cal. Row
L4: 75 SIngles, 70 Cal Row

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