Post time to Beyond the Whiteboard.
Posts tagged ‘cf6’
Three rounds of:
10 Bar Rows (Grab a fence post, lean back, and pull)
20 Deadlifts, 275/190 (Scaling: Reduce Weight, Kettlebell Deadlift)
20 KB swings, 2/1.5 (Scaling: Reduce Weight, Thruster, Squat Jumps)
20 Overhead Squats, 115/80 (Scaling: Reduce Weight, Front Squat, Back Squat, Air Squat)
20 Burpees (Scaling: 4 count Burpees, Baby Burpees)
20 Pullups, Chest to Bar (Scaling: Pull-ups, Bands, Bar Rows)
20 Box jumps, 24″/20″ (Scaling: Step-ups)
20 DB Squat Cleans, 45/30 each hand (Scaling: Reduce Weight, Bar Cleans, Power Cleans, Squat Jumps, Air Squats)
Press: Max Effort, 2-3 sets of light weight to warm-up, 3-5 sets of 2-1 reps, progress to your 1 rep max.
21, 15, and 9 reps for time of:
Scale as Necessary. Post time to Beyond the Whiteboard.
In teams of two, where only one person works at a time, alternating each round, complete as many rounds as possible in 20 minutes of:
10 Medball Squats, 20/14
10 Dumbbell Push Press, 40/20 (each hand)
Five rounds for max reps of:
Body weight Bench Press (Scaling: Dumbbell Bench Press at 75 percent of bodyweight or Push-Ups)
Pull-ups (Scaling: Bands, Ring/Bar rows)
There is no time element. Go immediately into pull-ups after the bench but rest as needed between rounds. Use a spotter on the bench for safety. Do not use the spotter to get extra reps after failure. Scale as necessary to at least get 6 reps of each exercise.
Post reps for both exercises in all rounds to Beyond the Whiteboard.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are sit-ups, the third 8 intervals are push-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is the lowest number of reps completed for each exercise. Post score to Beyond the Whiteboard.