8/22/2024
F1 Teams
Affiliate Compete (RX+)
200m Run
30 GHD Wall Balls (20/14)
200m Run
20 Power Cleans (135/95)
200m Run
15 Wall Walks
200m Run
20 Power Cleans (135/95)
200m Run
30 GHD Wall Balls (20/14)
200m Run
Freedom (RX'd)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
20 Power Cleans (115/80)
200m Run
10 Wall Walks
200m Run
20 Power Cleans (115/80)
200m Run
30 Wall Ball V-Ups (20/14)
200m Run
Independence
200m Run
30 Wall Ball V-Ups (14/10)
200m Run
20 Power Cleans (95/65)
200m Run
8 Wall Walks
200m Run
20 Power Cleans (95/65)
200m Run
30 Wall Ball V-Ups (14/10)
200m Run
Liberty
100m Run
30 Sit Ups
100m Run
20 Dumbbell Power Cleans (light)
100m Run
10 Inchworms
100m Run
20 Dumbbell Power Cleans (light)
100m Run
30 Sit Ups
100m Run
Target time: 13-15 minutes
Time cap: 18 minutes
Strict Pull-ups: Week 5
Partner up for some fun!
Freedom:
4 sets x 3 reps of Weighted Strict Pull Ups
[Go up in weight each round]
-rest at least 90 seconds between sets (one partner works while the other completes a set)
Independence:
4 sets x Max Effort Unbroken Strict Pull Ups OR Box Assist Pull Ups
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Liberty:
4 sets x 4 reps of Box Assist Pull Ups or Ring Rows
-rest at least 90 seconds between sets- (one partner works while the other completes a set)
Strict Pull-Up (Grip/Line of Action)
Box Assist Strict Pull-up