Month: September 2018

Thursday- September 27, 2018

“Half Nelson” 5 Rounds of: :30s On/Off of: -Hand release push-ups -Double unders -Weighted sit-ups *Plate held overhead *Record 3 separate numbers for score Competition: -As written -35/25 Performance: -Double unders -25/15 Fitness: -Push-ups from toes or knees -Double under attempts -25/15

Tuesday- September 25, 2018

“Bert and Ernie” Teams of two 20 minute AMRAP of: -6 dumbbell box step-ups -5 dumbbell shoulder to overhead -4 burpees *Alternate completed rounds Competition: -50s/35s Performance: -35s/25s Fitness: 25s/15s

Thursday- September 20, 2018

“Core Power” 13 minute AMRAP of: -20 unbroken double unders -15 sit-ups -10 russian KB swings -5 toes to bar Competition: -As written -70/53 kettlebell Performance: -Double unders -53/44 Fitness: -40 single unders -44/35 kettlebell -Knee raises

Tuesday- September 18, 2018

“Pump” 21 minute EMOM -Minute 1: 15/12 calorie row -Minute 2: 5 to 8 strict chin-ups -Minute 3: 5 to 8 strict ring dips Competition: -As written Performance: -Use bands as needed for chin-ups and ring dips. No higher than a green. Fitness: -12/8 calorie row -Ring rows -Matador or bench dips

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