Saturday 11.7.15

Bring A Friend at 10am

Essentials:
A.
25min AMRAP
Teams of 2-3 People
Row x 150 meters
incline Push Ups x 20 reps
Sit Ups x 10 reps
Burpee Box Step Over x 1 rep
*The way this works is that everyone one on the team does the reps of each movement back to back before moving to the next movement. For example person 1 will row 150m and once they are done then person 2 will row 150m. Once person 2 is done with their row then person 1 can start the 20 push ups (if this is only a 2 person team). Then once person 1 is done with the 20 push ups person 2 will do there 20. This will continue with all movements. Once done with the Burpee box jump overs the team will start over again and continue to do this for 25 min. 1 round is all team member completing the burpee box jump overs, score will be rounds multiplied by the number of team members and the same will go with partial rounds for the reps.

Fitness:
A.
25min AMRAP
Teams of 2-3 People
Row x 150 meters
Push Ups x 20 reps
Sit Ups x 10 reps
Burpee Box Jump Over x 1 rep 24/20
*The way this works is that everyone one on the team does the reps of each movement back to back before moving to the next movement. For example person 1 will row 150m and once they are done then person 2 will row 150m. Once person 2 is done with their row then person 1 can start the 20 push ups (if this is only a 2 person team). Then once person 1 is done with the 20 push ups person 2 will do there 20. This will continue with all movements. Once done with the Burpee box jump overs the team will start over again and continue to do this for 25 min. 1 round is all team member completing the burpee box jump overs, score will be rounds multiplied by the number of team members and the same will go with partial rounds for the reps.

Performance:
A.
25min AMRAP
Teams of 2-3 People
Double Unders x 30 rep
Handstand Push Ups x 20 reps
Toes to Bar x 10 reps
Muscle Up x 1 rep
*The way this works is that everyone one on the team does the reps of each movement back to back before moving to the next movement. For example person 1 will do DU and once they are done then person 2 will do DU. Once person 2 is done with their DU then person 1 can start the 20 HSPU (if this is only a 2 person team). Then once person 1 is done with the 20 HSPU person 2 will do there 20. This will continue with all movements. Once done with the MU the team will start over again and continue to do this for 25 min. 1 round is all team member completing the MU, score will be rounds multiplied by the number of team members and the same will go with partial rounds for the reps.
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Competitor Session 2:
3 Rounds For Time:
Bar Taps x 40 reps
Supine Bar Row x 12 reps
Rope Climb x 3 reps
Alternating Arms Rope Pull up x 60 rep

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