Leave a Comment

AMRAP 22 with a partner

Run/Row 800 M

50 walking lunges

50 G2OH with a plate

*one person works at a time. Split however desired

Leave a Comment

AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s (30s each arm)
Max Row for Cals x 60s
Single Arm OH Carry x 30s (15s each arm)
Hollow Hold x 30s
*One athlete completes a full round at a time.

Leave a Comment

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.