February 20, 2024PART 1EMOM for 20 Minutes (5 Rounds)Min 1: 12 DB Bench Press/DB Floor PressMin 2: 8 (per side) Single Arm DB RowMin 3: 30 Hollow Rock/Banded Dead Bug/Leg RaisesMin 4: RestPART 23-4 Sets 12 DB Curls 4 Laps Heavy KB/DB farmers carry
PART 1EMOM for 20 Minutes (5 Rounds)Min 1: 12 DB Bench Press/DB Floor PressMin 2: 8 (per side) Single Arm DB RowMin 3: 30 Hollow Rock/Banded Dead Bug/Leg RaisesMin 4: RestPART 23-4 Sets 12 DB Curls 4 Laps Heavy KB/DB farmers carry
May 13, 20245 Rounds: 9 Strict Pull-ups/Ring Rows 21 Kettlebell Swings 400m Run/500m Row/1200m Bike Rest 1 Min Between Rounds Time Cap: 25 Mins
May 15, 2024Part 1 Max Repetitions of Strict Press @ 90% * To Technical Failure * Add 5# From Last Attempt Part 2 AMRAP 9: 1000m Run/1200m Row/3000m Bike Max Hang Clean & Jerks/Push Press/DB Rest 3 Minutes AMRA