Team Work
International Woman’s Day (March 8, 2020)
In Teams of 2-3
50min. AMRAP of the ‘girls’
Karen
150 Wall Balls 20/ 14
Grace
30 Clean and Jerks 61/ 43
Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Isabel
30 Power snatch 61/ 43
Diane
21-15-9
Deadlift 102/ 70
HSPU
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7