*1.) Snatch 10-12 reps of 80-90%, If you’re feeling good do your thang!
*2.) Clean & Jerk 10-12 reps of 80-90%, same note as above applies
*3.) 7 minutes to establish 2RM Front Squat
1.) River, Road and Air
5 Rounds of 250m Row repeats
Rest exactly 1 minute between sets
Rest 2 minutes
Then
5 Rounds of 15/12 cal Assault Bike repeats
Rest exactly 1 minute between sets
Rest 2 minutes
Then
12 minute cap
Unbroken Double Unders in sets of:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*2.) 7 minutes alternating every 30 seconds between Hollow Rock & Superman
*2.) Clean & Jerk 10-12 reps of 80-90%, same note as above applies
*3.) 7 minutes to establish 2RM Front Squat
1.) River, Road and Air
5 Rounds of 250m Row repeats
Rest exactly 1 minute between sets
Rest 2 minutes
Then
5 Rounds of 15/12 cal Assault Bike repeats
Rest exactly 1 minute between sets
Rest 2 minutes
Then
12 minute cap
Unbroken Double Unders in sets of:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*2.) 7 minutes alternating every 30 seconds between Hollow Rock & Superman
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Sylvia Christensen
8 mile foot march (assault pack)
1:21:18. PR on my 6 mile (58:18, roughly 7 minutes faster than September 🤗) perfect day for it 🌞
0
0
Theresa Rosenquist
HomeWOD
45 min HIIT Spin (~12 mi) & BFR bridges & squats -> 3×{25 GH & AMSU
2
0