Extra Work - Engine

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For Time

541
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Hollow Rocks
Complete 1 Shuttle Run after each round.

- Shuttle Run = 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back.
- Reduce the reps in 1/2 or perform single unders to scale. Cap this workout at 20:00.
related wods

Zerlcke

For Time

Zerlcke

For Time
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
300m Run

Opti

For Time

Opti

For Time:
2 rounds
10 Thrusters 60/45kg
10 Box jump overs (feet can’t touch the box) 20in M/F
20m HSW

3 min Rest

20m HSW
10 Box jump overs (feet can’t touch the box) 20in M/F
10 Thrusters 60/45kg

3 min Rest

Xarlaikur

AMRAP


AMRAP 9 Minutes
10 Burpee Box Jump Overs* 24/20"
16 Alternating Pistols
20 Ab Mat Sit Ups

Qulierser

For Time

Qulierser

For Time:
6 Rounds:
500m Row
1000m Bike Erg Recovery (2:00/2:10 pace)
Rest 1 minute