Athletes can do or redo FOTC
6RFT
200m Run
8 Russian KB Swings (70/53)
11 Front Rack Walking Lunge (70/53)
8 Burpees over KB (Lateral)
20min Cap
Athletes can do or redo FOTC
6RFT
200m Run
8 Russian KB Swings (70/53)
11 Front Rack Walking Lunge (70/53)
8 Burpees over KB (Lateral)
20min Cap
FOTC #5
21 Ground to Overhead (115/85)
21 Deadlift (115/85)
42 Pull-Ups
15 Ground to Overhead (115/85)
15 Deadlift (115/85)
30 CTB
9 Ground to Overhead (115/85)
9 Deadlift (115/85)
18 BMU
15:00 Cap
*Know your division standards
Last one!
8×3 Deadlift (RPE 6-7) (all sets)
-Superset with:
-3 High Box Jumps
-8 Cal Row (Least amount of Pulls as possible)
24min ALT EMOM
12/9 Cal AB
3 MU (Sub 5 Hardest Pull ups)
9 Burpees
*Modify as needed
“Nancy”
5RFT
400m Run
15 OHS (95/65)