Fitness – Sun, Mar 19
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">10 Tib Raises (back against the wall)</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">8 Alt. Groiner + Hamstring Stretch w/Twist*</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">6 Burpee Broad Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">100m Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">10 Alt. DB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">8/8 SA DB Strict Press → 8/8 SA DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">6 Alt. DB Hang Muscle Clean</span></p><p dir="ltr"><span id="docs-internal-guid-8c739a34-7fff-2b1c-d08e-39aa0bf2960a">100m Jog</span></p>
Workout – Performance
Part 1. (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">5 DB Devils Clean (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">10 DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">*Use DBL DBs for Part 1.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-75c5619c-7fff-83f3-c286-de2d010cbd24">-Rest 3:00 b/t P1 & P2-</span></p>
Part 2. (Time)
<p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">3 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">10 Alt. DB Devils Clean</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">7/7 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">*Use single DB for Part 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1a113572-7fff-e7bb-64e0-8da460841d93">KG DB: (22.5/15)</span></p>
Workout – Fitness
Part 1. (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">AMRAP x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">5 DB Devils Clean (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">10 DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">*Use DBL DBs for Part 1.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-df4b63e1-7fff-3c99-51a6-38c8b135aea9">-Rest 3:00 b/t P1 & P2-</span></p>
Part 2. (Time)
<p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">3 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">10 Alt. DB Devils Clean</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">7/7 Single Arm DB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">*Use single DB for Part 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4ca99385-7fff-9f9c-2602-ad1004e42caf">KG DB: (15/10)</span></p>
Finisher
FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">30-20-10</span></p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">Banded Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">Banded Good Mornings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ee5338b8-7fff-e76b-c51b-8ac6b564848a">(No Measure)</span></p>
