“ Peking Duck ”
For Time:
10 Burpees
25 Shoulder Taps
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges (25 Each Leg)
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
- Into -
10 Burpees
25 Shoulder Taps
50 Lunges
75 Russian Twists
100 Air Squats
"Two-Stepping"
For Time:
50 Lunges
50 Plank Pull Throughs
50 Sit-Ups
40 Front Rack Lunges
40 Plank Pull Throughs
40 Tuck Kick-Outs
30 OH Lunges
30 Plank Pull Throughs
30 V-Ups
" Planking "
Teams of 2:
8 RFT:
25/18 Calorie Row
20 Weighted Lunges (Coaches Choice)
5 Power Cleans (205/145)
- Partners alternate full rounds-
" Three Strikes "
In Teams of 2 with a Running Clock:
Strike 1)
30 - 20 - 10 = Row for Calories, Burpees over Rower
Strike 2)
30 - 20 - 10 = Power Snatch (95/65), Toes to Bar
Strike 3)
30 - 20 - 10 = Thruster (95/65), Lunges (L+R = 1)
" Tabata "
8 Rounds of :20 on / :10 Off
- Cal Row
- Push Ups
- Box Jump Overs (20")
- Lunges
