A Different Kind of Row – Then Run, Get Upside Down and Jump
Bent Over Row
5×5
*Build to heavy set of 5
3 Rounds for Time
400 Meter Run
15 Handstand Push-ups
15 Box Jump Overs (24/20)
Bent Over Row
5×5
*Build to heavy set of 5
3 Rounds for Time
400 Meter Run
15 Handstand Push-ups
15 Box Jump Overs (24/20)
Tabata KBS & Sit-ups
8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice
12 Minute AMRAP
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats
Squat Clean
3-3-2-2-1-1
*Up to 95% of 1-rep
2 Rounds for Time:
400 Meter Run
15 Power Cleans (75/55)
20 Wall Ball Shots (20/14)
25 Double Unders
15 Minutes of Bar Muscle-Up Practice
3 Rounds for Time:
3 Bar Muscle-Ups
20 Mountain Climbers
20 Box Jumps
*Sub BMUs with 5 Jumping pull-ups + 5 Push-ups
Back Squat
5×3
*Up to 90% of 1 Rep
15 Minute AMRAP:
500 Meter Row
10 Overhead Squats (75/55)
10 Candlesticks
10:30am Class Only
“Jackie”
For time:
1000 Meter Row
50 Thruster (45/35)
30 Pull-ups