Party of Three

With continuous running clock, team of 3 will move through the following movements and rotate every 3 minutes; only 2 people can be exercising at a time. Score is number of completed reps not counting double unders reps; post to comments

SDLHP / Double-unders (DUs)
KB swings / DUs
Big tire flips / DUs
Box jumps (24") / DUs
GHD sit-ups / DUs

03-15-12

for time:

50 front squats 115 lb*

1000 m row

*every time you drop the bar d0 10 pull-ups before you continue

recover 5-10 minutes

then T. Rice conditioning test

300 yd shuttle sprint (50 yd down and back X 3)

cut off time is 60 seconds repeat 3 times rest 5 min between efforts

then with 20 lb vest

5 dead hang pull-ups 2 sec pause at top

20 scissor jumps 10 each leg focus on full range of motion explode off every rep

03-12-12

every 2 minutes on the 2 minute perfom the following for 10 rounds:

200 m sprint

10 burpees jump and touch 18" foot target

03-07-12

10 rounds for time:

10 thruster 95 lb

10 american kb swing 1.5 pood

10 ghd back extension

03-05-12

4 rounds for time:

21 sumo deadlift high pull 95 lb

15 ring dips

9 pull-ups

800 m run