3,2,1 x 4 Round 1 complete each exercise for 3 minutes, round 2 for 2 minutes and round 3 for 1 minute. Rest 1 minute between rounds. Exercises; Thrusters (45 lbs) Ring pull ups ball slams (20 lbs) DU’s Post total reps to comments:
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1/12/2011
With a running clock do AMRAP in 20 mins. 7 Box Jumps 24″ 7 Jumping Pull Ups 7 Push Press 55 lbs 1/4 Gasser Rest 1 minute 1 min Sit ups 1 min Plank 1 min Hollow Rock 1 min Plank 1 min Sit ups
1/10/2011
5 Rounds 3 minutes to complete: 8 Burpees 15 KB Swings 35 lbs Wall Balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS – Rest 1 min. between rounds. Post total reps to comments.
1/5/2011
In teams of 4, 2011 REPS of: 200 Box Jumps – 24/20″ 200 Jumping Pull ups 200 KB Swings – 35lbs./25lbs. Walking Lunges, 200 steps 200 Knees to Elbows 200 Push Press – 45lbs./35lbs. 200 Back Extension 200 Wall Ball – 20lbs./10lbs. 200 Burpees 200 Double Unders 11 Box Jumps 36″ (as a team)
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