30/6/20
» Diane”
21-15 9 reps for time of:
102/70 Deadlifts
Handstand Push-Ups
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» Diane”
21-15 9 reps for time of:
102/70 Deadlifts
Handstand Push-Ups
Strength
Every 2′, (3 sets) of:
Station 1 – Barbell Glute bridge x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
Strength
Every 90″ (10 sets) of:
Hang Snatch + Overhead Squat
5 RFT:
6 Overhead Squats
12 Toes to Bar
30 Double-Unders
Against a 3′ clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60″
Against a 3′ clock…
Run 400 Meters
Max Reps of Power Cleans (84/61)
“Karen”
For time:
150 Wall Ball Shots (9/6)
Strength
Every 3 minutes, (5 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Every 90 seconds,(4 sets) for max reps of:
Station 1 – 60″ of Dumbbell Floor Press
Station 2 – 60″ of Overhead Triceps Extensions
Station 3 – 60 seconds of Double-Unders
Station 4 – 60 seconds of Strict Pull-Ups
Station 5 – 60 seconds of Assault Bike
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (60/50
10 Push Press (52/34)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Every 2′, (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 500/400 Meter Row
Station 4 – 15 Burpee Box Jump-Overs (60/50)
Station 5 – 60″ of Front Leaning Rest