Section Circuit
3 Rounds-
round 1 - warm up
round 2 - memorize the order
round 3 - Go for SPEED!
All sections completed equals 1 round
Section 1.
100 Jump Rope, then...
10 Body Weight Squats
10 Pushups
10 Burpees
20m Crab Walk
then, go upstairs and...
Section 2.
10 Bench @ 135
10 Pullups
10 Deadlift High Pull @ 95
20 Side to side bench jumps
then, go downstairs and...
Section 3.
10 Front Squat @ 115
10 Box Jump @ 24"
10 Thrusters @ 2 x 25lb dumbbells
20m Bear Crawl to other end and...
Section 4.
10 Swings @ 53lbs
10 KB C & J @ 44lbs (5 each arm)
10 Wall Ball @ 25
20m Frog Hops to other end, then...
100 jump rope
During rounds 1 and 2, start when the person in front of you is headed upstairs.
Rest until it's your turn.
Post your 3rd round time to comments
This comment has been removed by the author.
ReplyDeleteBarbell Complex @ 45,65,85,105 All done unbroken
ReplyDeleteFront Squat 5-5-5-5-5
135lbs, 145lbs, 155lbs, 165lbs, 175lbs
10 Curtis P's @ 95lbs
After the front squats this was very broken.
1-10 Breathing Ladder 16kg KB Swing.
This looks like fun! Wow
ReplyDeleteGroup 1
ReplyDeleteRookie 22:32
Trickle 17:38
Worlock 12:45
Skeeter 20:24
Group 2
Cabana 12:53
Clint 10:54
Beastmaster 11:40
5150 15:50
It should be noted that the majority of group 1 rested 2-7 minutes after doing the 2nd round. Group 2 rested anywhere from 13-20 minutes before starting.
Therefore, the only comparisons made should be done within each group.