Tuesday August 7th – 2×12 Minute Stations

Tuesday: 8/7

2×12 Minute Stations:

Station 1: Partner Deadlift Carry Relay (Team Games Tester Not For Board)

Cones set up on both sides of the gym. How many crossing can you complete in 12 Minutes as a Partnership?

Partner 1: Performs 3x Suitcase Deadlift at Each Cone Set Up/Side of the Gym.

Partner 1: Switches after completing 4 Touches / Rounds of Deadlifts/Carries = 12x Deadlifts Per Total of Touches / Crossing

Partner 2: Completes Push Ups/TRX Chest Press  R:15x W:12x 8x while Partner 1 is Dead Lifting and carrying. Good Technique/Active Recovery/Challenge your Toe Push Up.

R:(60+/45+) W:(45+/40+) B:(30+/25+)

Limit Newbies to 3 RNDS Max = 36 Total Deadlifts  

2 Min Rest Transition:

Stations 2: 12 Minute AMRAP Shoulders

  • 10x Band Pull Aparts
  • 8x (Each) DB or Band Front & Side Raises
  • 6x (Each Direction) KB Halos
  • 4 Touches (Each Side) KB Overhead Waiter Carry (40+/30+)(30+/20+)

 

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides