AMRAP 20 with a partner:
Max-cal on rower
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
3 rounds for time:
10 deadlifts 155/105
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats 155/105
10 burpees over the barbell
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
AMRAP 15:
Snatch 185/125
– Every 3:00, including 0:00, run 400 m.
3 rounds for time:
30 wall-ball shots 20/14
90 double-unders
AMRAP 10:
8/10-cal row
8 handstand push-ups
in celebration of Veterans Day we will have one class at 10:00am.
”Chad”
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)
3 rounds for time with a partner:
90 med-ball squats 20/14
80-cal row
70 sit-ups
– One partner works while the other rests
5 rounds for time:
8 ground-to-overheads 95/65
10 bar-facing burpees