Pair up into groups of three.
First person must:
Bear crawl 50 feet
10 burpees
Lunge 50 feet
10 plate cleans, 45 pound plate
Broad Jump 50 feet
10 Pull-ups
Bear Crawl 50 feet
As first athlete executes above sequence athletes 2 and 3 hold the push-up position. When the first athlete finishes, athlete 2 begins the sequence as athletes 1 and 3 hold the push-up position, etc. Once all athletes have finished the first sequence move on to sequence 2.
Fireman relays
Athlete 1 must fireman carry, across back and shoulders as one would the bar on a back squat, Athlete 2 to 50 feet. Sprint back 50 feet to Athlete 3 and fireman carry athlete 3 to position of Athlete 2. Athlete 2 then must fireman carry Athlete 3 50 feet, then sprint back to Athlete 1 and fireman carry Athlete 1 to the position of Athlete 3. Repeat sequence with Athlete 3. If any athlete is unable to perform a fireman's carry then he or she is permitted to perform a buddy carry, ie piggy back.
Losing team of all the relays must perform bottom to bottom Tabata squats.
The Fireman's carry - photo courtesy of cadetstuff.org
5 comments:
I was debating whether or not to show up tomorrow....
Now I'm definitely coming!
Dan R.
Let's see, Gordon and I did it in 5 something, but then had 7 minutes added on b/c we only had 2 people instead of 3. Then we each did the whole thing again, just for "fun". My pullups were modified and I subbed a bear crawl for the lunges.
The squats were like the fudge sauce on top of a sundae. Well, sort of.
Sorry, that last one was from Jo.
Feel like an a-hole for promising to come and not showing up. See you guys soon,
Dan
I'm sorry I missed this one!
Sam
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