Our community has gone through a lot lately. First, the corona hit. Everyone was ordered to temporarily shelter […]
Every 4 minutes, for 24 minutes (3 sets) of:Station 1 = 200 Meter Run + 30 Alternating Dumbbell […]
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Atlas Stone to Shoulder*
5 Push Press (155/105)
5 Rounds:
400 Meter Run or 20 Calorie Bike
21 Russian Single Dumbbell Swings or KB Swings
9 Strict Pull-ups
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
5 Sets:
1 Tempo Front Squat @ 32X1
1 Front Squat
A.
10 sets:
1 Clean Lift-Off + Hang Clean + Clean
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s
9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees
5 Sets: 1 Pausing Front Squat 1 Front Squat 1 Thruster