Thursday, 9/17

Cash Out:  Evil Wheels…3×15

Basics:

Every 2 minutes, for 24 minutes (4 sets of each):

  • Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
  • Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
  • Station 3 – Supine Ring Rows x 8-10 reps @ 2111

 

Against a 3-minute running clock, climb as high as possible through the following ladder:

  • 1 Thruster
  • 1 Burpee
  • 2 Thrusters
  • 2 Burpees
  • 3 Thrusters
  • 3 Burpees
  • 4 Thrusters
  • 4 Burpees
  • 5 Thrusters
  • 5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

 

Performance:

Every 2 minutes, for 24 minutes (6 sets of each):

  • Station 1 – Hang Clean + Power Clean + Clean (build to work as heavy as possible)
  • Station 2 – Ring Dips x 10-15 reps @ 2111

Against a 3-minute running clock, complete as many rounds through the following ladder:

  • Hang Power Clean + 1 Front Squat
  • Hang Power Clean + 2 Front Squats
  • Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 175/115 lbs)

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