Saturday’s Mission

26
Aug

Saturday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10min Continous

8 Single Arm Landmine Push Press/arm @20X0 tempo

15 sec Single Arm Plank/arm

30 sec Wall Dead Bug

https://youtu.be/L1NQ0ER4BoQ

https://youtu.be/X-gv0Ygb3yI

https://youtu.be/IqZlGL_MXRQ

*

40: Work

Metcon (Time)

“Team 1776”

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams

Dumbbell Push Press (45/35 lb) or Barbell (95/65)

*35min Cap

*As a team, complete a total of 1776 reps involving all exercises in any order

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Simplified: 1776 / 12 movements is 148 reps of each movement. 148 reps / 3 athletes is 49 reps per athlete of each movement.

*

10: Recover

4 minute walk

lizard lunge 1 min each side for 4 rounds