THURSDAY GRIND 08/16/18
A. “THE WALL”
In Teams of 3-4, one person rowing, one biking and the other(s) moving weight over the wall at all times, accumulate as many calories and move as much weight as possible in 12 minutes.
**stack plates if the wall is too high for an athlete or use the yoke/jerk boxes at a shorter height.
Divide up all the d balls, sandbags, and slam balls between the two teams.
Each team of 3-4 will have a bike on one end of the gym and rower on the other. Rotate stations every 2 minutes. The two athletes will carry their weight from one end of the gym to the other. The weight must be carried over the wall followed by the athlete going over the wall. Once over the wall, the weight must be carried to the other side of the gym before returning to get more weight. When you return you must once again go over the wall. Your score is the total weight that has been carried from one end of the gym to the other + (TOTAL CALORIES X 10). You must carry all the weight to the other end of the gym before returning the weight to the other side.
REST 4 MINUTES, THEN:
B. AMRAP x 12 minutes
90 seconds per station before rotating
station 1- 200 meter run
station 2- sled drag
station 3- sled push
station 4- burpee tire flips
1 BURPEE TIRE FLIP =
burpee
flip the tire
jump in and over to the other side…
the next rep will begin facing the direction from which you came.
200 m run- complete as fast as possible. rest in remaining time.
