8/29/18

SCORING MARKS
PINK/RED: RX
ORANGE: 101
GREEN: Either 1 skill or 1 weight modified from +
BLACK: +

Twice Through: 90s Work, 90s Rest
During your rest you must complete 20 KB swings at some point. Score is total amount of reps per round. Scoring on reps is with each section.

3 Ring Dips
5 Ring Rows
3 Ring Dips, 5 Ring Rows = 1 Rep (1 rep per round)

15/8 Cal Row
8 LR KB Snatch
Snatches as is, Rowing is always 15 reps. (31 reps per round)

8 LR SL MB Slams
8 Burpees
Both as is (24 reps per round)

 

---

CONDITIONING 101

Twice Through: 90s Work, 90s Rest
During your rest you must complete 10 KB deadlifts at some point. Score is total amount of reps per round. Scoring on reps is with each section.

3 Tricep Dips
5 TRX Rows
3 Tricep Dips, 5 TRX Rows = 1 Rep (1 rep per round)

10/5 Cal Row
8 LR KB Cleans
Cleans as is, Rowing is always 15 reps. (31 reps per round)

8 MB Slams
5 Burpees
Both as is (13 reps per round)

---

CONDITIONING +

Twice Through: 90s Work, 90s Rest
During your rest you must complete 20 KB swings (70/44) at some point. Score is total amount of reps per round. Scoring on reps is with each section.

1 Ring Muscle Up
As is = 1 Rep (1 rep per round)

15/8 Cal Row
8 LR KB Snatch (54/35)
Snatches as is, Rowing is always 15 reps. (31 reps per round)

8 LR SL MB Slams (40/30)
8 Burpees
Both as is (24 reps per round)

---

CASH-OUT (OPTIONAL IF YOU HAVE TIME END OF CLASS)

AMRAP 5
10 KB Swings
10 LR KB SA Deadlift
10 Ring Rows