Friday 03/03/2023
“In other words, if it wasn’t scary, it wouldn’t be as impressive”
FiTneSS
Friday
03/03/2023
Α.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders or Speed steps
15 GTOverhead @43/30kg
5 Wall Walks
50 Double-Unders or Speed Steps
12 GTOverhead @61/40kg
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Kipping Hand stand push ups or Hand Realease Push ups
50 Double-Unders or Speed steps
9 GToverhead @84/56kg
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict HSPU's or Push-Ups
50 Double-Unders
6 GTOvearhead @102/68kg
_________________________
B. (optional)
Strict Pull ups
3sets x 6-8reps @75-85%
-rest 2min-
C.
Nose Breathing Only
1 Round
3min Row
3min Bike
3min Ski
Competition
Friday
03/03/2023
A.
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches @43/30kg
5 Wall Walks
50 Double-Unders
12 Snatches @61/40kg
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 Double-Unders
9 Snatches @84/56kg
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Strict Handstand Push-Ups
50 Double-Unders
6 Snatches @102/68kg
B.
Weighted Strict Pull ups
3sets x 2-3reps @75-85%
-rest 2min-
C.
3 Sets of:
Archer Pull ups x 3-4/side
-rest 30sec-
Arched pull ups x 6-8reps
-rest 30sec-
Feet-Elevated Barbell Inverted Row x 6-8reps
-rest as needed-
D.
Nose Breathing Only
3 Rounds of
3min Row
3min Bike
3min Ski
