5:00 challenge, shedkickers and cfe for week of 111226

5:00 Challenge for Week of 11226
bar facing burpees

ShedKickers for Week of 111226

CFWE SK_
AMRAP in 20:00 of:
3 rope ascents
6 muscle-ups
9 hang squat cleans – 165

SK1_
For time:
9-7-5
squat snatch – 115/75
muscle-ups

SK2_
AMRAP in 20:00 of:
3 “L” rope ascents – 6′
6 front squats – 185/125 (no racks)
12 hspu

SK3_
3 rounds for time of:
500m row
15 kb squat clean 2 overhead – 24kg/16kg (use 2, one in each hand, as if dumbbells)
75 double unders

 

 

 

 

CFE:

 

C2:

750m, 10 burpees

500m, 15 burpees

250m, 20 burpees

 

Run:

600m*, 10 burpees

400m, 15 burpees

200m, 20 burpees

*600m=400m (cutting through the parking lot and running in front of the building) and then to manhole cover to front door.