10 min Find High Box Jump – got the black + blue + green box (in south quay)
E3MOM 3R:
3 Depth Jumps @12-18″
8 Pylo Push Ups
Chipper for time:
60 cal row
50 Box Jump overs
40 Goblet Squat @16kg
30 DB Push Press @17.5kg
150m Sandbag Lunges @30kg
30 DB Push Press @17.5kg
40 Goblet Squat @16kg
50 Box Jump overs
60 cal row
45:38
Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals
E3MOM for 4 Rounds
8 Burpee over Bar
12 Wall Ball @9KG
12 Cal Row
4 Rounds For time:
25 Wall Balls 9kg
10 burpee pull ups
25KB Swings @16kg
25m sandbag lunges @30kg
50m Farmers Carry @24kg KBs
37:30 | 146BPM
Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals
15-12-9 of:
Man Makers @ 15kg
Wall Walks
Scaled down to
15-9:
Man Makers @ 15kg
Wall Walks – just 45 degrees
18:50
Row 12R
20s on : 40s Off
70 calories total
21-15-9 of:
Burpee over rower
Wall Ball 9kg
6:20
PM:
30 min easy bike
4R: 20m Sled Push (100kg) + Goblet Squat 12kg
3R: 20m Sled Pull (75kg) + 20m Bear Crawl
5R:
8 Jump Squats 20kg
6 Push press 12.5KG DBs
15cal AirBike
3min Rest
3R of:
20 goblet squat 16kg
100m farm carry 24kg
500m ski
40 wall ball 6kg
10 bbj
1k run
56min:41s
Supposed to do 4R. But too kow
5R of:
60s 30% Wall Ball 13
60s 30% Burpee Broad Jump 13m
60s 30% SandBag Lunges 15m
60s 15 Cal Row
2min Rest