4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner A : hanging L hold or knee tuck holdPartner B : 50 ft shuttle runthen switchImmediately into3 rounds each -50 ft farmer carry Kb / Db rest while partner worksImmediately […]
4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85
Thruster Propeller Read More »
4/25/24 A. in 10 min build to a heavy deadlift triple B. 7 x 3 deadlift across with 75% of todays 3 rep. C. Partner Row – 12 min max meters rotate every minute – other partner bear hugs wall ball 20# for everyone.
April 24 , 2024 20 min amrap 5 chest to bar pull ups 10 push ups 15 airsquats every 5 min including at 0:00 run 400m continue amrap where you left off after the run
Cindy on the clock Read More »
4 / 23 / 24 A. 4 sets 10 power clean and jerks on 3 in clock Add load every round B. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest
Quarterfinals #4 – Scaled Read More »
4 / 22 / 24 4 rounds 1 min max reps snatch 135 / 85 1 min max burpees over the bar 1 min max cals machine rest 1 min
Quarter Finals #1 – scaled Read More »
4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 – rotate full rounds 8 DB deadlift 6 db hang clean 4 Db shoulder to overhead 50 / 35 DBs
bench press strength Read More »
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