banglim

“Run it Back”

On the 4:00 x 6 Rounds:

12 Pull-ups

21 KB Swings

400 Meter Run

FX: 35/26

RX: 53/35

RX+: 53/35; C2B

Overhead Squat

On the 2:00 x 5 Sets

5 Overhead Squat @ 78 – 82%

*Same weight across

“Overhead Costs”

AMRAP 10

10-20-30… Overhead Squats

15-25-35…x Calorie Row

*Increase by 10 squat and 10 calories each time until time expires.

FX: 75/55

RX: 95/65

RX+: 115/85

Rabbit’s Foot”

 5 Rounds For Time:

 200 Meter Run

 21-18-15-12-9 Toes to Bar

 200 Meter Run

 21-18-15-12-9 Deadlifts

 Time Cap: 30 Minutes

 FX: 155/105

 RX: 185/125

 RX+: 225/155

18 Min to Establish:

1 RM Power Snatch

———————–

“Ingrid”

10 Rounds For Time:

3 Snatches

3 Bar-Facing Burpees

REPEAT FROM 10/25/22

Time Cap: 10 Minutes

FX: 95/65

RX: 135/95

“Team Holbrook” [HERO]

10 Rounds:

5 Thrusters

10 Pull-ups

100 Meter Sprint

* Switch After Full Round

Time Cap: 35 Minutes

FX: 75/55

RX: 95/65

RX+: 115/85; C2B

18 Min to Establish:

1 RM Strict Press

——————–

“Belligerent”

3 Rounds For Time:

500/450 Meter Row

21 Kettlebell Swings

Time Cap: 10 Minutes

FX: 35/26

RX: 53/35

RX+: 70/53

“How ‘Bout Those Chieeeefs?”

5 Rounds x AMRAP 4:

12 Toes to Bar

60 DU (90 SU)

Max Rounds of “The Chief”

Rest 1 Minute Between Rounds

“The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

* Pick up where you left off

FX: 95/65

RX: 115/85

RX+: 135/95

18 Min To Establish:

1 RM Back Squat

“Plain & Simple”

For Time:

600 Meter Run

30 Burpee Box Jumps

600 Meter Run

Time Cap: 10 Minutes

FX: 20/18

RX: 24/20

RX+: 30/24

“Deadline”

On the 4:00 x 5 Rounds:

15 Deadlifts

30/24 Cal Bike

3 Rope Climbs (15′)

FX: 155/105

RX: 185/125

RX+: 225/155; ECHO

**Score is Slowest Round**

“Team Abbate” [HERO]

[TEAMS OF 2]

For Time:

1 Mile Run (Together)

21 Clean & Jerks (Each)

800 Meter Run (Together)

21 Clean & Jerks (Each)

1 Mile Run (Together)

Time Cap: 35 Minutes

FX: 115/85

RX: 135/95

RX+: 155/105