• jdh6270

Tuesday, January 5, 2020


A. 250m row; rest approximately 1 min x 6 sets; hard but sustainable effort

B. For time

42-30-18

DB hang clean & jerks 50,35

21-15-9

Burpees box jump overs 24,20

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For time with a partner Row 1000m 70 OHS 95/65 42 box-jumps 30/24 Row 1000m 50 OHS 115/75 30 box-jumps Row 1000m 30 OHS 135/95 18 box-jumps

Friday, January 15, 2021

A. Take 12 min to complete: Front squats x 8,6,4,2; build to a HEAVY set of 2 B. AMRAP 12 min 4 SA DB thrusters 50,35 2 burpees over the DB 4 pull-ups Increase each movement by 2 reps each round Maste

Thursday, January 14, 2021

A. 18-12-9-6-3 Standing strict press 95,65 Pendlay row 95,65 B. For time 40-30-20-10 Kettlebell swings 53,35 Prisoner step ups 24,20 200m run or 250m row or 12/10 AB cal

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