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The end is in sight!

16 Mar Posted by in Uncategorized | Comments

And the race is heating up!  We got some great little battles going on on the in-house leaderboard! These next couple of workouts are really going to mean a lot for some people so make sure you push hard and cheer even harder! On the team side, things are really neck and neck and those participation points are really starting to add up!  Two more week of grinding it out so don’t slack off  🙂 Going to be a great race till the end!

Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: fun game
Strength: none

Super Set: none

Metabolic Conditioning: “The Shed”

For Time

3 Rope Climbs
600m Row
30 Overhead Squats
600m Run
30’ right arm, 30’ left arm dumbbell overhead walking lunge
16 Kipping handstand push-ups
30 Box Jumps
60 American Kettlebell swing

Performance: BB 65/95, DB 30/45, box 20/24″, KB 25/35
Athletic: 2 rope climbs, BB 45/65, DB 20/30, 2abmats, box 18/20″, KB 20/25
Health: 6 lay down rope climbs, BB 35/45, DB 10/20, on box, box 12/18″, KB 15/20

Scaling Guide: 25 minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes.

Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 55lb  kettlebell swing. . . same time limit.

Optional ‘Cash Out’: None

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