| 261023 |
4RFT
8 Shuttle run (1rep = 50ft)
16 RKBS 24/16
8 Burpee pull-up
16 Goblet squat 24/16 |
|
| 261022 |
For time
800m Run
30 Alt. DB snatch 50/35
60 Single DB box step over 24/20
30 Alt. Db snatch
800m Run |
|
| 261019 |
For time
50-40-30-20-10
WBS 20/14
T2B |
|
| 261015 |
5sets × every 4min
20/15cal Row
10 Burpee over Rower
15 C2B |
|
| 261013 |
For time
50/35cal Row
30 Power snatch 135/85
50/35cal Row |
|
|
|
| 231228 |
10RFT
4 HSPU
8 Burpee
12 WBS 20/14 |
|
| 231227 |
5RFT
40 D.U
20 Push up
10 Deadlift 135/95 |
|
| 231221 |
6RFT
10 Burpee
20 Russian KBS 24/16
30 Wall Sit |
|
| 231220 |
5RFT
15 Pull up
15 Push up
15 Box Jump 24/20 |
|
| 231219 |
12min AMRAP
40 D.U
4 Deadlift 95/65
4 Hang Power Clean 95/65
4 Squat Clean 95/65 |
|
|
