3 rounds for time of:
Run, 800 m
80 Single Unders
40 Hollow Rocks
Front Rack Lunge, 135/95 lbs, 20 m
Tag: Front Rack Lunge
230801
2 rounds for time of:
Run, 1 mi
Front Rack Lunge, 45/35 lbs, 40 m
80 Double Unders
221221
Complete as many rounds as possible in 20 mins of:
Echo Bike, 200 m
2 Front Rack Lunges, 155/105 lbs
2 Shoulder-to-Overheads, 155/105 lbs
Echo Bike, 200 m
4 Front Rack Lunges, 155/105 lbs
4 Shoulder-to-Overheads, 155/105 lbs
Echo Bike, 200 m
6 Front Rack Lunges, 155/105 lbs
6 Shoulder-to-Overheads, 155/105 lbs
…
Continue adding 2 Front Rack Lunge reps and 2 Shoulder-to-Overhead reps each round until time expires.
220915
3 rounds for time of:
21 Deadlifts, 155/105 lbs
15 Bar Facing Burpees
12 Chest-to-bar Pull-ups
9 Front Rack Lunges, 155/105 lbs
220812 – Friday
3 rounds for time of:
Run, 800 m
Front Rack Lunge, 95/65 lbs, 20 m
Handstand Walk, 15 m
3 Rope Climbs, 15 ft