“BIRDS AND SNAKES AND AEROPLANES”
For time:
100ft - 100ft - 100ft
Walking Lunge
25-20-15
Toes to bar
-rest 3 minutes-
20-40-60
Wall balls (20/14) (10/9)
15-10-5
Bar Muscle Ups (Scale to Wall Ball Facing Burpees)(Over the Wallball)
Strength
Dips and Holds
EMOM
6 minutes
Odd min - 6-8 Ring Dips
Even min - 20 sec static hold on rings
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
Commentaires