Saturday
Teams of 2
…at the 0:00
AMRAP 8
30/20 Cal Row or 26/17 Cal Bike or Run 200m (each)
20 Thrusters – L: 75/55; S: 115/75
…at the 10:00
AMRAP 8
20/13 Cal Row or 17/11 Cal Bike or Run 100m (each)
30 OHS
*Switch rower/bike with another team
…at the 20:00
AMRAP 8
30 Lateral Burpee Bar Hops
20 Power Cleans
…at the 30:00
AMRAP 8
20 Lateral Burpee Bar Hops
30 Front Squats
*Lateral Burpee Bar Hops? Burpee in place, beside your bar, then hop over the bar and hop back to your starting position. In this manner, each partner stays on their own side of the bar.
-Last tested: 4/7/18
Sunday
OTM for 15min:
Min 1) 13/9 Cal Bike or 15/10 Cal Row
Min 2) L: 30; S: 60 Double Unders
Min 3) L: 10; S: 15 Sandbag Cleans – L: 60/30; S: 100/60
-rest 4min, then:
E4M16M
Run 400m or Row 500/400m or Bike 1000/800m
7 2-DB Man Makers – L: 20/10; S: 35/25
*Man Maker = pushup, row, row, squat clean thruster
-Last tested: 4/8/18
Run Programming
4 Rounds
Run Max Distance in L: 5min; S: 7min
Rest 2min