Monday, may 15

“The Wizard of the Menlo Park”

2x RFT, every 15 mins: V-ups, American Kettlebell Swings, Burpees-to-Bar, and Bar Muscle-ups

2 rounds, each round for time, of:

40 V-ups

30 American Kettlebell Swings, 53/35 lbs

20 Burpees-to-Bar

10 Bar Muscle-ups

20 Burpees-to-Bar

30 American Kettlebell Swings, 53/35 lbs

40 V-ups

Go every 15 mins.

Athlete Instructions

Primary Objective: Complete each round under 12 mins.

Secondary Objective: Unbroken deadlifts. Rest will be minimal through this workout. Approach it with the mindset of two rounds for time, this way you can still give a good effort each set but not put yourself in a deficit for the upcoming second set. We're really curious to see you guys push the back end movements after the bar muscle-ups so be sure to pace the first half correctly to have that extra kick at the end.

Stimulus: Midline & Grip / Breathing

RPE: 8/10

L2: 2 rounds, each round for time, of:

40 Tuck-ups

30 American Kettlebell Swings, 44/26 lbs

20 Burpees-to-Bar

15 Toes-to-bars

20 Burpees-to-Bar

30 American Kettlebell Swings, 44/26 lbs

40 Tuck-ups

L1: 2 rounds, each round for time, of:

40 AbMat Sit-ups

30 Russian Kettlebell Swings, 35/18 lbs

20 Burpees

20 Strict Knee Raises

20 Burpees

30 Russian Kettlebell Swings, 35/18 lbs

40 AbMat Sit-ups