Saturday
Teams of 2
AMRAP 15
2 Rounds
32 1-DB Lunges – L: 25/15; Spl: 35/25; S: 50/35 (hold it however you want)
32 DB Russian Twist
16 DB Hang Clean & Jerk
-then: 2 Rounds
32 DB Snatch
32 Pushups (S: 16 HSPU)
16 DB Hang Clean & Jerk
*If you finish this whole piece, start over and keep going.
-rest 5min, then:
5 Rounds:
30 Wallballs – L: 20/14; Spl/S: 30/20
30 AKBS – L: 35/24; Spl: 53/35; S: 70/53
*Cap = 15min.
-last tested: 12/8/18
Sunday
OTM for 5min:
L: 10/7; S: 15/11 Cal Bike or Row
OTM for 5min:
L: 10; Spl: 14; S: 18 Burpees
OTM for 5min:
10 1-DB Front-Foot Elevated Lunge – L: 25/15; Spl: 35/25; S: 50/35
*hold it goblet style
OTM for 5min:
10 1-DB Devil Press – burpee w/ one hand on DB, then snatch. Switch hands each rep
-rest 5min, then:
OTM for 10min:
Even: Max RKBS – pick a weight that lets you hit between 20-30
Odd: 1min Plank Hold (On your Hands. Not Elbows. Try any variation.)
-last tested: 12/9/18