“Breach”

5 Rounds
15/12 Cal Bike
30 KB Swings
4 Rounds
15/12 Cal Row
30 KB Lunges
3 Rounds
15 Hand-Release Push Ups
30 Double Unders
2 Rounds
15 Sit to Stands
300 Meter Run

Weight: 53/35

5 Rounds
12/9 Cal Bike
30 KB Swings
4 Rounds
12/9 Cal Row
30 KB Lunges
3 Rounds
15 Abmat Push Ups
10 Attempts
2 Rounds
15 Sit to Stands
300 Meter Run

Weight: 35/26

5 Rounds
9/6 Cal Bike
20 KB Swings
4 Rounds
9/6 Cal Row
20 KB Lunges
3 Rounds
10 Knee Push Ups
40 Single Unders
2 Rounds
10 Sit to Stands
200 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
First off… there is NO REST between rounds! This workout is going to be an absolutely endurance grinder. For the first couplet, complete the bike in :60 or less and the swings in :60-:75. Target less than 12 minutes. For the second couplet, spend no more than :60 on the calorie row and :60-:75 on the lunges (use kb in the front rack position.) Target less than 10 minutes. For the third couplet, spend about :30-:45 on the push ups and :30 or less on the jump rope. Target less than 4 minutes. And for the final couplet, spend :60-:75 on the sit to stands and around :90 for the run. Target less than 6 minutes. Record your total time! (cap at 35 min.)

Post Total Time to Comments.