Row Intervals
3 Sets of
90 Seconds on 30 Seconds rest
4 Sets of
60 Seconds on 45 Seconds rest
5 Sets of
30 seconds on 60 rest
Score is total calories- you must rack the handle after each row
13 Min AMRAP
30 Dubz- (2 for1 Singles)
12 Single Arm Thrusters- 6 each arm-50/35
12 Toes to Bar
12 Minute EMOM
8 Box Jumps (24/20)
8 Back Squats (50% of 1 RM)
8 Ab Mat Sit ups (14/10)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
Work up in weight. Absolutely no re-bend of the knees. Pressing out is completely okay for this movement.
Work up to a heavy set of 3 with good form.
Work up to a heavy set of 10.
All sets at 70% of 1 rep max C&J. This movement is a complex of 1 full squat clean and split jerk, followed by 2 front squats and 1 split jerk.
(5 @ 60%) – (5 @ 65%) – (5 @ 70%) – (5 @ 75%) – (5+ @ 80%)
Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.
Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
.
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
35 Minute Time Cap.
Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.
Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
.
Build and record heaviest set
8 Minute AMRAP
250 meter row
10 Toes to Bar
Every 50 Meters is 1 Rep
1600 Meter Run
5 Minutes rest
800 Meter Run
2 Minutes rest
400 Meter Run
Running Clock
Hands and feet on plates