Wednesday 09.05.18

a. 20 minute AMRAP:

400m run

10 kb swings (24/16)

10 pull-ups

-The reps in this workout will increase by 10 each round Eg. Round 2 = 400m run, 20 kb swings, 20 pull-ups

Your score will be the total amount of work completed in rounds and reps.

b. Mobility, 15 minutes


a. L-Sit or Ring Support Hold

3 x max effort

-Spot each other if needed

b. "Helen"

3 rounds for time:

400m run

21 kb swing

12 pull-ups

-Scale the kb swing to a weight you could do 21 reps with. Scale the pull-ups to a band pull-up or ring row.

© 2023 by Name of Site. Proudly created with