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Show Notes
Fall Series 2022
22.1 Individual ESCAPE FROM ALCATRAZ
FOR TIME
• 800m RUN
• 400m SANDBAG RUN 50/30Kg
• 800m RUN
• 400m SANDBAG RUN 50/30Kg
CAP TIME 20’
.
22.2 Individual PSYCHO
5 ROUNDS
• 16 DOUBLE DB STOH
• 14m SHUTTLE RUN
• 16 PARALLETTE FACING BURPEES
• 14m SHUTTLE RUN
CAP TIME 10’
.
22.3 Individual GHOST RIDER
FOR TIME
• 1500m BIKE ERG
• 21 FAT BAR FRONT SQUAT • 15/12 BAR MU
• 1000m BIKE ERG
• 15 FAT BAR FRONT SQUAT • 9/7 BAR MU
• 500m BIKE ERG
• 9 FAT BAR FRONT SQUAT
.
22.4 a+b Individual BACK TO THE FUTURE
PART A: AMRAP 5’
• 10 BOX JUMP 60/50cm
• 3(+3 each round) HSPU ANYSTYLE
Score A is REPS
REST 1’
PART B: IN A 6’ WINDOW
• 1RM SNATCH
Score B is Weight
.
22.5 Individual THE DARK KINGHT
FOR TIME:
- 100 DOUBLE UNDERS
- 32m SANDBAG BEAR HUG
WALKING LUNGES (4X8m) 50/30 - 24m HANDSTAND WALK (4X6m)
- 50 TOES TO BAR
- 24m HANDSTAND WALK (4X6m)
- 32m BEAR HUG SANDBAG
WALKING LUNGES (4X8m) 50/30 - 100 DOUBLE UNDERS
CAP TIME 15’
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