“Golden Rat 2020” by DB
20min AMRAP:
-20 C2B MRX Pull-Ups
-20 WallBalls
-20 WallBall Sit-Ups or 20 T2B (can mix up)
-20 Power Cleans
Loads = 135/95 RX+155/105 MRX 95/65
WBs = 20/14lbs 10/9′ MRX 20/10 9′
WB Sit-ups = 20/14lbs MRX 20/10lbs
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9min AMRAP:
-9 S2O 135/95 RX+ 155/105 MRX 95/65
-6 Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-1 Rope Climb 15′ RX+ Legless 15′ MRX 10′
**NEW end of winter apparel is now available! Click HERE to order yours today!**
“Team Mork and Mindy” by DB
15min AMRAP:
-5 G2O (P1) slap hands
-1 Rd Cindy (P2) slap hands/switch
-1 Rd Cindy (P1) slap hands/switch
-5 G2O (P2) slap hands
*continue pattern; alternating/take turns one works, one rests*
Loads = 135/95 RX+165/115 MRX115/75
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
1 Round = 5 G2O & 1 Rd Cindy
**NEW end of winter apparel is now available! Click HERE to order yours today!**
6min AMRAP:
-800m Run or Row or 2km A-Bike
-20 KBS 55/35# RX+70/55# MRX 45/25#
-Max KB Goblet Lunges (alt legs stationary)
Rest 2min
4min AMRAP:
-400m Run or Row or 1km A-Bike
-10 Deads 155/105 RX+ 185/125
-Max Hang Squat Cleans MRX 115/75
Rest 2min
2min AMRAP:
-200m Run or Row or 0.5km A-Bike
-Max Back Squats
