For time:
1000 meter Row
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
20 pound Wallball, 50 shots
50 Sit-ups
1000 meter Row
Notes:
1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach.
2. Do sit-ups on Roman-Chair or Back Extension Apparatus.
3. Let us know if you can finish this in twenty minutes or less.
Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.
Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest
Powerclean 3X10-10-10 (Three sets of 10 reps).
Rest as needed before...
Complete as many rounds in 20 minutes as you can of:
Rope climb
15 Sit-ups
10 Thrusters off 10" box with dumbbells totaling 30% of your weight
15 Back extensions
Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Muscle-up
Deadlift/High-pull X 10 reps 50% body weight
If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.