Running

Tags:

10 min Warm-Up / Set-up


12 Min AMRAP (U Go I Go)

  • 50m Air Runner
  • 3 Ring Dips
  • 1 MB Over Shoulder (100/80)

15 min Warm-Up / Set-up


Welcome Back! – For Time (30 minute Cap)

  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Clean and Jerk (115/80)
    • 8 x Burpees
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Clean and Jerk
    • 8 x Wall Balls (20/14)
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Front Squats
    • 8 x Push Jerks
  • 2 minutes rest
  • 20/16 Cal Row
  • 4 Rounds
    • 4 x Hang Snatch
    • 8 x 5m Shuttle Runs
Tags:

8 rds For Time

  • run 200m or C2 400m
  • 8, 7, 6, 5,… Devil Press (pick your weight

25 min AMRAP

  • 800m Run
  • 21 Sit-ups
  • 12 KB Swings
  • 9 Pull-ups

5 Rounds for time

  • 200m Run
  • 20 KB Push Press (2 x 35/35)
  • 20 Cal C2 Bike

For Time

Buy in: 2,000k C2 Bike

10 Rounds of

  • 5 x Toes to Bar
  • 3 x KB Swings (heavy)
  • 1 x heavy clean and jerk

Cash out: 2,000k C2 Bike

4rds For Time

  • 800m Run
  • 24, 18, 12, 6 Kettlebell Thrusters (40lb/25lb)

10,9, 7, 6, 5….1

  • Squat Clean and Jerk. (135/95)

200m (Small Loop) Run Between Each Round

25 min AMRAP

  • 5 x DB Devil Presses
  • 50m Run
  • 8 x Toes-to-Bar
  • 50m Run
  • 5 x Man Makers
  • 50m
  • 8 x Pull-ups
  • 50m Run