Sat, 10/06/2018

October 5, 2018

 

 

"Stop, Drop & Roll"

Teams of 3
For Time (30 Minute Cap):
1200 Meter MedBall Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

L2
Scale Options:
No MB on run
Power Cleans for Squat Cleans
Use Rep Scheme 100/80 Cals, 80,60,40

 

 

Notes:

Teammates will complete this workout for time, or complete as many reps as possible within the 30 minute cap. One athlete works at a time, with teams completing one full station before moving onto the next. Athletes will grab one MedBall or another weighted object and go for a 1,200 meter run together, sharing the weight as they see fit. This should be a weight that allows for a fast run.

The limiting factor of the three barbell movements will likely be the thrusters. The weight on the barbell should be something that athletes could complete 12-15 thrusters unbroken when fresh. Teams with athletes using different weights can have multiple barbells on the floor.

If teams are unable to complete the work within the 30 minute cap, they will add one second to their time for each rep not completed. For example, if they complete 40 of the 60 thrusters, their score would be 30:20.

 



If unable to run, complete a 1500/1200 Meter Row (or row until teammates get back). 

 

 

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