February 18, 2023

Bike waves

4 Rounds

2:00 ON

2:00 OFF

16 MIN EMOM

Min 1- 8 Slow Weighted Good Mornings

Min 2 - 4 x 1/2 Get Up Right

Min 3- 4 x 1/2 Get Up Left

Min 4 - 16 Plank Shoulder Taps

Recent Posts

See All

September 18, 2023

For Time: 1400m Row/3200m Bike 100 Double Unders/150 Single Skips 80 Dumbbell Box Step-ups 1400m Row/3200m Bike

September 19, 2023

Part 1 On the 3:00 x 5 Sets: 3 Front/Back Squats Same Weight Across Part 2 For Time: 30 Hang Power Cleans/DB/MB 600m Run/750m Ski/750m Row 20 Front Squats/Air Squats 600m Run /750m Ski/750m Row 10 Han

September 20, 2023

For Time: 3 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sandbag 2 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sa

Post: Blog2_Post