September 26, 2019 – Strength and Conditioning

*WE ARE TEAM HUMAN > Assault Bike MAX calories till everyone is finished

A. For Time: Cardios, Push-Ups, Partner Medicine Ball Sit-Ups, and Single Unders

In teams of 2:

For Time:
Cardio 1 km
100 Push-Ups
100 Partner Medicine Ball Sit-Ups
400 Single Unders

*1 work 1 rest
*Cardio > Ski/ Row
*Single Under > Performance -150 Dubs + 200 singles
WB > You go I go, Athlete 1 performs the first lot of WBs in a given rep range, then Athlete 2 performs the second lot of WBs

B. 11 minute AMRAP of Wall Ball Shots and Synchro Burpees

In teams of 2:

As Many Rounds and Reps as possible in 11 minutes:
2 Wall Ball Shots @ 9/6 kg
2 Synchro Burpees
2 Wall Ball Shots @ 9/6 kg
2 Synchro Burpees
4 Wall Ball Shots @ 9/6 kg
4 Synchro Burpees
4 Wall Ball Shots @ 9/6 kg
4 Synchro Burpees
6 Wall Ball Shots @ 9/6 kg
6 Synchro Burpees
6 Wall Ball Shots @ 9/6 kg
6 Synchro Burpees
8 Wall Ball Shots @ 9/6 kg
8 Synchro Burpees
8 Wall Ball Shots @ 9/6 kg
8 Synchro Burpees
10 Wall Ball Shots @ 9/6 kg
10 Synchro Burpees
10 Wall Ball Shots @ 9/6 kg
10 Synchro Burpees
12 Wall Ball Shots @ 9/6 kg
12 Synchro Burpees
12 Wall Ball Shots @ 9/6 kg
12 Synchro Burpees
14 Wall Ball Shots @ 9/6 kg
14 Synchro Burpees
14 Wall Ball Shots @ 9/6 kg
14 Synchro Burpees
16 Wall Ball Shots @ 9/6 kg
16 Synchro Burpees
16 Wall Ball Shots @ 9/6 kg
16 Synchro Burpees
18 Wall Ball Shots @ 9/6 kg
18 Synchro Burpees
18 Wall Ball Shots @ 9/6 kg
18 Synchro Burpees

*In different pairs to Pt A

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