In Teams of 3:
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
Into… 150/100 Calorie Assault Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
Into… 150/100 Calorie Assault Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
Time Cap – 30:00.
Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Station #1 (AMRAP15):
10 reps of each exercise:
– WB’s (14/10#)
– WB’s (20/14#)
– WB’s (30/20#)
– Farmer Carries(10m;35/26#)
– Farmer Carries(10m;53/35#)
– Farmer Carries(10m;70/44#)
*2 min break/transition
Station#2 (AMRAP15):
10 reps of each exercise:
– Burpee’s
– Burpee Box Jumps (24/20″)
– Burpee Box Jump Overs (24/20″)
– Sit-ups
– Lemon Squeezes
– V-ups
*2 min break/transition
Station#3 (AMRAP15):
10 reps of each exercise:
– Push-ups
– Devil Presses (DB’s, 35/25#)
– Man Makers (DB’s, 35/25#)
– Air Squats
– Jumping Squats
– Wreck Bag Squats (50/35#)