Thursday, 3/24

Cash in: 1×800

Cash out: 2×25 floor wipers

 

Basic

Every 2 minutes, for 12 minutes:

  • Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
  • Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time (floor/paralettes/boxes/rings/bars)
  • Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 600 Meters
  • 15 Strict Pull-Ups (ladies – perform 10 strict)/ring rows
  • 15 Kettlebell Swings

 

Performance

Every 2 minutes, for 12 minutes:

  • Minutes 1-2 & 7-8: Rope Climb x 2 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
  • Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
  • Minutes 5-6 & 11-12: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

  • Run 600 Meters
  • 15 Strict Pull-Ups (ladies – perform 10 strict)
  • 15 Kettlebell Swings (32/24 kg)
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