November 25, 2022Part 1Deadlift0:00 9 Deadlift2:00 7 Deadlifts4:00 5 Deadlifts7:00 3 Deadlifts11:00 Max Unbroken Set Deadlift (12-20 reps)Part 2For Time 20 Burpee Pull-ups/Burpees + Ring Rows40 Dumbbell Hang Snatches (alt every 5 reps) 800m Row/2000m Bike
Part 1Deadlift0:00 9 Deadlift2:00 7 Deadlifts4:00 5 Deadlifts7:00 3 Deadlifts11:00 Max Unbroken Set Deadlift (12-20 reps)Part 2For Time 20 Burpee Pull-ups/Burpees + Ring Rows40 Dumbbell Hang Snatches (alt every 5 reps) 800m Row/2000m Bike
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes