Warmup – runder med:
- Row
- Løb
- 5 slammer
- Løb
- 5 KB swing
- Løb
- 5 toes 2 rings
- Løb
Workout #1 Open 15.3
Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Workout #2 Open 11.2
MEN
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
Workout #3 – Abs tabata
2 runder med 10/20 af:
- Windshield Wiper
- Iron butterfly
- The Bug
- Plank K2E
Workout #4 – Abs
4 runder:
- 20 Reverse curl
- 20 Toetouch
- 30 sek planke
Cooldown / stræk