210216

MONDAY 02/15/2021
Row + Sandbag "IRIS"
Every 4 Minutes for 6 Rounds
(24 Min Total)
100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
250 Meter Row
Rest remainder of 4 min each time

Suggested Weight Men: 45# Plate / 50-70# Sandbag
Suggested Weight Women: 25-35# Plate / 25-45# Sandbag

Idea Box Height Men: 22-24"
Idea Box Height Women: 18-20"

Scaled: 60 lb. sandbag. 1 minute bear hug sandbag 6" step-ups for carry, 24" sandbag step-up overs
Round Times: 2:44, 2:44, 2:39, 2:39, 2:43, 2:37

TUESDAY SHIFT 02/16/2021
9 Min AMRAP (As Many Rounds and Reps As Possible in 9 Minutes)
5 Squat + Press
10 Eye Level KB/DB Swings

Suggested Weight Range Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Scaled: 75 lb. Thrusters, 2 pood Russian Kettlebell Swings
Score: 8 rounds + 3 Thrusters

Warm-up 10 minute row: 2408, 2:04.5/500m