September 29, 2018

Can be completed as a partner workout or individually.
Conditioning: 5 Rounds For Time
2018 Team Series Event 4
50 double-unders (each)
50-ft. synchronized overhead lunge
*50/35lb DB
*Time cap: 15 minutes

Conditioning: AMRAP x 20:00
Teams of 2
50 Cal Row/Partner Planks
75 Slam Balls/Partner Hangs from bar
100 Sit Ups/Partner Sits in Bottom of Squat

Roney (Time)
4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
Metcon (Time)
“Strong Mile”
1600m for time
135/95 barbell walk
farmers carry 70/53
Rx+ 185/135 and anything heavier than 70/53 You choose style, just go a mile.
*5 burpees every drop.
Incredible Hulk (AMRAP – Rounds and Reps)
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats