A. Strict J.T.

Strict J.T.

21-15-9 reps, for time of: Strict Handstand Push-up Strict Ring Dip Strict Push-up

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B. Woodworker

FT: Double Unders, Row Calories and Burpee Box Jumps

For time: 100 Double Unders 75/50 Row Calories 50 Burpee Box Jumps, 24/20 in 75/50 Row Calories 100 Double Unders

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C. Aerobic Threshold Intervals

3 RFQ: Recovery Bikes, Assault Bike (Moderate Paced)s, Recovery Bikes and 4 more

3 rounds for quality of: Recovery Bike, 1 min Assault Bike (Moderate Paced), 45 secs Recovery Bike, 45 secs Assault Bike (Hard Paced), 30 secs Recovery Bike, 30 secs Assault Bike @Max Effort, 15 secs Rest, 1:15

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A. Double Down (Equipment Version)

FT: 400 m, Double Unders, AbMat Sit-ups and 13 more

For time: Run, 400 m 100 Double Unders 50 AbMat Sit-ups Run, 400 m 80 Double Unders 40 AbMat Sit-ups Run, 400 m 60 Double Unders 30 AbMat Sit-ups Run, 400 m 40 Double Unders 20 AbMat Sit-ups Run, 400 m 20 Double Unders 10 AbMat Sit-ups Run, 400 m

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A. Double Down (No Equipment Version)

FT: Line Hops, Sit-ups and 400 m

For time: 100 Line Hops 50 Sit-ups Run, 400 m 80 Line Hops 40 Sit-ups Run, 400 m 60 Line Hops 30 Sit-ups Run, 400 m 40 Line Hops 20 Sit-ups Run, 400 m 20 Line Hops 10 Sit-ups Run, 400 m

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B. Body Armor

4 RFQ: Single Arm Russian Kettlebell Swing (Left)s, Single Arm Overhead Holds, Single Arm Russian Kettlebell Swing (Right)s and Single Arm Overhead Holds

4 rounds for quality of: Single Arm Russian Kettlebell Swing (Left), 30 secs Single Arm Overhead Hold, 30 secs Single Arm Russian Kettlebell Swing (Right), 30 secs Single Arm Overhead Hold, 30 secs

Rest as needed between sets.

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