5:00 Challenge for Week of 111219
double burpee squats
(2 push-ups at bottom of burpee, jump and perform 2 squats at top of burpee)
ShedKickers for Week of 111219
CFWE SK_
5 rounds for time of:
1 clean – 205/145
3 rope ascents
5 wall walks
(power clean or squat clean, whatever it takes to get it up!)
SK1_
For time:
21 ohs – 95/75, 21 kb swings – 32kg/24kg
15 ohs – 115/85, 15 kb swings
9 ohs – 135/95, 9 kb swings
SK2_
3 rounds for time of:
5 clean 2 overhead – 155/105
20 t2b
60 double unders
SK3_
AMRAP in 10:00 of:
6 muscle-ups
12 deadlifts – 245/165
CFE:
3 rounds
Recovery: rest time = work time
C2: 125m (recover) + 250m (recover) + 500m (recover)
Run: 100m* (recover) + 200m (recover) + 400m (recover)
*100m (start AT manhole cover and run to front door. Use recovery after 400m to get back out to manhole cover to be ready for next round of 100m)
