Updated Workouts - Sunday
Workout 1:
RX/Pro - Individuals
Sunday
16 Minutes
Basketball Court
Every 4 Minutes x 3 Rounds - 2 minute rest following each round
78 Beaded rope double-unders
26 GHD sit-ups
Max wall balls with remaining time, 20/30 lbs
Open/40+ - Individuals
Sunday
16 Minutes
Basketball Court
Every 4 Minutes x 3 Rounds - 2 minute rest following each round
58 Beaded rope double-unders
20 GHD sit-ups
Max wall balls with remaining time, 14/20 lbs
Team Pro/RX:
Sunday
17 minute AMRAP: rounds and reps
Basketball Court
36 Beaded rope double-unders
16 Synchronized GHD sit-ups
24 Synchronized wall balls, 20/30 lbs
Team Open:
Sunday
17 minute AMRAP: rounds and reps
Basketball court
27 Beaded rope double unders
12 Synchronized GHD sit-ups
18 Synchronized wall balls, 14/20 lbs
Workout 2:
Pro - Individuals
Sunday
12 Minute Cap
Field
For Time:
21 Calorie Row
15 Hang Power Snatch (110/155#)
9 Bar Muscle-ups
18 Calorie Row
12 Hang Power Snatch
6 Bar Muscle-ups
15 Calorie Row
9 Hang Power Snatch
3 Bar Muscle-ups
*Complete a 36’ HSW after each row and set of HPS
RX - Individuals
Sunday
12 Minute Cap
Field
For Time:
21 Calorie Row
15 Hang Power Snatch (95/135#)
9 Bar Muscle-ups
18 Calorie Row
12 Hang Power Snatch
6 Bar Muscle-ups
15 Calorie Row
9 Hang Power Snatch
3 Bar Muscle-ups
*Complete a 36’ HSW after each row
Individual - Open/40+
Sunday
12 Minute Cap
Field
For Time:
21 Calorie Row
15 Hang Power Snatch (75/115#)
30 Pull-ups
18 Calorie Row
12 Hang Power Snatch
20 Pull-ups
15 Calorie Row
9 Hang Power Snatch
10 Pull-ups
*Complete a 72’ OH KB walk after each row (35/53)
Teams:
The teams will follow the same workout structure but will have a 15:00 time frame tagging in and out. Movement and workout questions will be answered before your workout.