Wednesday 10.21.2020

 

*Our Online In-House Competition runs all this week! There will be EIGHT scored events over the course of the week, with options for both “RX” and “Scaled” divisions.  If you’d like to register and submit your scores, click the link here!

“FITNESS”

“Event 6 (Scaled Division)”
Complete as many rounds and reps as possible in 20 minutes of:
5 Push-ups (can be performed off of your Plyo Box)
10 Box Jumps (or Step-Ups; 24/20″)
15 Russian Kettlebell Swings (24/16 kg)

*Every 3 rounds, you must complete a 200 Meter Run

“PERFORMANCE”

“Event 6 (RX Division)”
Complete as many rounds and reps as possible in 20 minutes of:
5 Push-ups
10 Box Jumps (24/20″)
15 Wall Balls (20/14 lb)

*Every 3 rounds, you must complete a 200 Meter Run holding your Wall Ball

“AEROBIC DEVELOPMENT”

Five sets on the Concept 2 Bike Erg or Assault/Echo Bike:
3 minutes @ moderate pace
Rest 1 minute
4x(45 seconds @fast pace; 30 sec rest)
Rest 1 minute

**moderate pace is something you can hold for 15-20 minutes

“AEROBIC DEVELOPMENT”

Five sets on the Concept 2 Bike Erg or Assault/Echo Bike:
3 minutes @ moderate pace
Rest 1 minute
4x(45 seconds @fast pace; 30 sec rest)
Rest 1 minute

**moderate pace is something you can hold for 15-20 minutes

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