Saturday, December 3, 2022

In a 2 person team, complete as many rounds as possible in 20 minutes of:
5 Handstand push ups
10 Overhead squats 95/65#
15 Box jumps 24/20″

Alternate athletes for each exercise.
 
For ex: athlete 1 starts the round and completes all 5 HSPU’s, athlete 2 completes all 10 OHS, athlete 1 completes all 15 box jumps and then athlete 2 starts the round and completes all 5 HSPU’s, athlete 1 completes all 10 OHS, athlete 2 completes all 15 box jumps and it continues like this for 20 minutes.
Compare to November 8, 2014.

Friday, December 2, 2022

Complete as many rounds as possible in 12 minutes of:
3 Rope Climbs, 15 ft.
12 Push Press 135/95#
50 Double Unders

Scaling: Modify the movements and reduce the load so you can keep moving through this workout at high intensity.
 
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses 115/75#
50 double-unders

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses 55/35#
50 single-unders
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