21/02 – Count Em
February 21, 202423/02 – Open 15.1
February 23, 2024WARM-UP
3 minute Machine
-into- 3 sets:
• 10 Heel to Toe rocks
• 30 Single unders
• 10 Sit Ups
• 5 Deadlifts (Empty bar, build across)
STRENGTH
10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)
• Complete a set Every Minute
WORKOUT PREP
1 set:
• 10 Single Unders
• 5 Double Unders
“FLIGHT SIMULATOR”
FIRE
For Time (min cap):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
• Unbroken Double Unders
• Each set of double unders must be unbroken. If you trip, restart that set.
WATER
• 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
EARTH
• 10-20-30-40-50-40-30-20-10
• Unbroken Single-Unders
CORE WORK
4 sets:
• 15 Pulse Ups
• 30m Offset Overhead Farmer Carry (left overhead/right farmer hold)
• 30m Offset Overhead Farmer Carry (right overhead/left farmer hold)
• *Rest 2:00 b/t sets
