Strength
Weighted Push-ups and Weighted Pull-ups
SNOWSHOE HARE
42 Minute EMOM (7 rounds)
Min1- 12 Dumbbell Snatches (50/35)
Min 2 - 9/7 Calorie Echo
Min 3 - 4 Wall walks or 25' Handstand Walk
Min 4 - 15/12 Calorie Row
Min 5 - 50’ Dbl DB Front Rack Walking Lunge 45's/30's
Min 6 - Rest
• Target Time each minute: sub 40 seconds
• Time Cap each minute: 50 seconds
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups