Duathlon For Time: (12min cap)
Combo (2) of any of the following:
-800m Run
-800m Row
-2k Bike
6 Rounds For Time: (25min cap)
200m Row/Run or 0.5k Bike
6 Over the Bar Burpees
6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65
12 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs
REST 1min after each round
Handstand Walk & Overhead Development
2×10 Handstand Shoulder Taps Facing Wall
2×50’ Handstand Walk (progressions etc.)
2×10 Band Pull-Aparts
1x100m Kettlebell Overhead Walk
1×20 Hip Extensions
1x100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
My Man!
6:51 bike/row
18:13 bike/ttb
A. 7:23 bike, row
B. 19:06 Rx+ wbsu
A. 6:06 (bike into row)
B. 15:47 RX+ (ROW)
1:45 / 1:37 / 1:37 / 1:58 / 1:49 / 1:57
A. 7:14 Assault Bike / Row
B. 23:09 Rx Row
A. 6:39 Bike Row
B. 18:17 Rx
A: 6:42, Run=3:19/Bike=3:23
B: 15:35, RX (Run)
Splits: 1:40/1:43/1:44/1:48/1:50/1:50