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1/30/2024 8 x 3 Front Squat pause for 3 seconds on first rep in the bottom , other 2 reps normal pace. build in load every 2 sets Cash out : 6 rounds on a running clock 15 second hanging L – sit rest 15 seconds 30 seconds hollow hold rest 15 seconds 45 second […]

1/29/24 10 rounds for time 12 cal machine 10 KBS 53/35 8/6 ring dips

1/26/24 20 min amrap 5 squat cleans 155 /105 10 pull ups 15 cal machine

1/25/24 A. press 4 x 4 ( no missed reps is the goal ) b. push press 4 x 3 c. push jerk 4 x 2 D. AMRAP 12 rotate full rounds 20 dubs 5 2xDB DL 5 2xDB Hang clean 5 2xDB shoulder to overhead

1/24/24 6 x 2 min rounds , rest 2 min row 250m / 200m Odd rounds max snatch 115 / 75 even rounds max wall balls score total snatches and total wall balls.

1/23/24 Deadlift 2 x 6 across 70-75% 3 x 4 across 80-85% 4×2 building 85 – 92% Cash out amrap 12 rotate full rounds 10 cal machine 8 american KBS 53 / 35

1/22/24 3 rounds 400m run ( 500m row if raining ) 21 thrusters 95 / 65 15 burpees over bar

January 19th, 2024 AMRAP 15 10 Sumo deadlift high pull 95 / 65 15 wall balls 20 medball situps

January 18th , 2024 5 rounds 100m run 20 double unders 1 rope climb *every round add : 100m , 20 double unders and 1 rope climb*

January 17th, 2024 20 rounds 1 wall walk 2 power clean 185 / 125 3 Box jump overs 30 / 24