Wasted Space
Saturday November 3rd:
10-min Ladder… (Trading Movements)
100m Sprint!
3 OHS
3 Cal Row
100m Sprint!
6 OHS
6 Cal Row
100m Sprint!
9 OHS
9 Cal Row
100m Sprint!
12, 12; etc…
L1: 135/95
L2: 95/65
L3: 75/55
L4: DB Squats (Open Style: Front Rack)
Example of 10-min Ladder…
Partner 1: Sprint!
Partner 2: 3 OHS
Partner 1: 3 Cal Row
Partner 2: Sprint!
Partner 1: 6 OHS
Partner 2:6 Cal Row
Partner 1: Sprint!
Etc….
(3-min Rest)
For Time—Against (12)-mins… (Trading Minutes)
Front Rack Lunges
T2B
Assault Bike Cals (CFD: DUs; See Below)
*Pick-up where partner left off when trading Minutes.*
L1: 135/95, T2B <CFD: DUs 100/80/60/40>
L2: 115/85, T2B <CFD: DUs 80/60/40/20>
L3: 105/75, K2E <CFD: DUs 80/60/40/20; 1/2 Attempts (+) 1/2 Singles>
L4: DB Lunges (Farmer’s Carry), Ab-Mat Sit-ups <CFD: Singles 100/80/60/40>
(3-min Rest)
4-min AMRAP: (Trade Full Rounds)
(5) Hang Power Cleans
(3) Box Jumps Overs
(1) D-Ball Over the Shoulder
*Fast, Fast, Fast!*
L1: 185/135, 150/100, 30”/24”
L2: 155/105, 120/80, 24”/20”
L3: 95/65, 80/60 or 10 Slam-balls (35/20), 24”/20” (Step-ups)
L4: DB Hang Cleans, 10 Slam-balls (20/15),20”/17” (Step-ups)