In teams of 2 30 minute AMRAP Run 800 Meters in 100 Meter Intervals Sandbag Throw 60 Meters in 10 Meter Intervals (Slam ball if needed) Sandbag Carry 800 Meters in 100 Meter Interval (Same weight as the team threw)
Calling all Members!! Come down to the box on Saturday March 23, 2019 for a post 19.5 potluck! Bring a side dish or a beverage to share! Be sure to wear your Open t-shirt, as we will be taking a group photo at approximately 8:20am after going over the 19.5 movement standards! See you then!
Part A 4 Sets of: Supinated Barbell Rows x 5-8 Dips in External Torque x 5-8 (weighted if necessary) Rest 30-45 Seconds between sets (hold this standard) Part B For Time: 100-80-60-40-20 Reps of Double-unders 15-20-25-30-35 Reps of Russian Kettlebell Swings (70/55) 12-12-12-12-12 Reps of Renegade Row (No Push-ups) (50/35) Time Cap 12 Minutes
Part A Every 3 Minutes for 9 Minutes Farmer Carry 120 Feet Sandbag Hug Carry 120 Feet Part B In Teams of 3 22 minute AMRAP. Alternate movements. 20 Wallballs (20/14) 15/10 Calorie Bike 10 Pull-ups 5 Ground to Overhead (155/105)
Part A 2 Sets of 1 Minute Hollow Rock Rest 1 Minute 1 Minute Nose to Wall Handstand Rest 1 Minute 1 Minute Max Strict Toes-to-Bar Rest 1 Minute Part B Every 4 Minutes for 16 Minutes 200 yd Shuttle Sprint (50*4) 4 Power Snatches (115/80) **Score is time for each round
Part A 3 Sets of Lat Focused Rope Pull Rest 30 Seconds Max Rear Delt Flies Rest as needed Part B As a Team of 2, Alternate Complete Rounds 14 minute AMRAP 10 Calorie Row 8 Burpees Over Rower 6 Sumo Deadlift High-pulls (115/75)