1 Mile Run 1:00 REST 1 Mile Run 1:00 REST 1 Mile Run
Complete 5 rounds of: 10 Calorie ski erg 10 Military Push ups 10 Bench presses (RX-135/95) (M-115/80)
Complete this 25:00 Amrap of: 22/20 Calorie Bike 15 Overhead Squats Run 3 Laps (RX-95/65) (M-75/55)
Valentine’s Day “Swolemate” : Grab your partner and let’s go! 35:00 AMRAP of: 2 ring muscle ups 14 kettlebell swings 24 hang power snatches 24 Synchro overhead squats 14 Burpee’s over the rower 50 cal row RX-55/35——95/65 M-45/30——-75/55 Scaled movements for muscle ups: Bandit or jumping bar muscle ups Or 5 pull-ups/5 dips per muscle […]
Complete 21-15-9 of: Right Arm DB Snatches Burpees Left Arm DB Snatches Burpees (RX-45/30) (M-35/25)
Pick your order Complete for time: 100/85 Calorie Bike 20 Clean and Jerks (RX-135/95) (M-115/75)
Complete this 18:00 Amrap: 6 Hang Cleans 8 Military Push Ups 10 Wall Balls 12 Calorie Bike (RX-135/95) (M-115/75)
Complete 3 rounds of: 5 Wall Walks 10 DB Thrusters 15 Pull Ups 100 Double Unders (RX-45/30) (M-35/25)
Complete 5 rounds of: 400 Meter Ski Erg 400 Meter Row 20 Burpee Pull Ups
Complete for time: 2000/1800 Meter Row Then complete 8 rounds of: 8 Knees to Elbows 8 Burpees over Rower 8 Wall Balls Buy out: 1000/800 Meter Row