Wednesday, May 04, 2016
Class:
All
Warmup:
8-10 minutes to work on kipping pullups and muscle ups or muscle up progressions
Workout Name:
None
Description:
3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)
Performed by 7 athletes
Podium
Male RX:
10:49
Female RX:
Male Scaled:
11:45
Female Scaled:
14:54
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Class:
Endurance
Workout Name:
Kessel Run
Description:
Run 18x100m
Between each, complete 5 burpees and 4 walking lunges
Then
Run 12x200m
Between each, complete 5 situps then 4 squats
Rules:
- Everyone starts at the 400m starting line.
- You can start the next run with your walking lunges (no need to return to next starting point)
- After the first four 100m, there will be sandbags available to carry for the remainder of the workout. For each sandbag carry you complete (100m or 200m), you can subtract 5 seconds from your total time.
- You CANNOT do two consecutive sandbag carries. You must be running sandbag-less at least every other run.
- When you get started on the 200m, and if for some reason there's a sandbag lying between the start and the 200m finish, you can pick it up and run with it, and that will count as a sandbag carry
- watch out for asteroids
Between each, complete 5 burpees and 4 walking lunges
Then
Run 12x200m
Between each, complete 5 situps then 4 squats
Rules:
- Everyone starts at the 400m starting line.
- You can start the next run with your walking lunges (no need to return to next starting point)
- After the first four 100m, there will be sandbags available to carry for the remainder of the workout. For each sandbag carry you complete (100m or 200m), you can subtract 5 seconds from your total time.
- You CANNOT do two consecutive sandbag carries. You must be running sandbag-less at least every other run.
- When you get started on the 200m, and if for some reason there's a sandbag lying between the start and the 200m finish, you can pick it up and run with it, and that will count as a sandbag carry
- watch out for asteroids
Performed by 2 athletes
Podium
Male RX:
25:22
Female RX:
Male Scaled:
Female Scaled:
Show All Results
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