6.1.18

Warm up:

12 min emom

Min 1: 200 m run

Min 2: 12/9 cal row

Min 3: 10 burpees 

Whatever order.

A. Some sort of significant endurance work. It can look like the triple 3, swim workout or 20+ minute monostrucrural work.

B. Regional Linda w/class

C. Not for time

40-30-20-10

Ghd sit-ups 

15 ttb

5.30.18

Warm up

20 min run

5 min easy+10 min fast+5 min easy

A. Class

B.

75-50-25

Hip ext

Hollow rock

C. Nft

3 x 10/7 deep ring pull-up

3 x 10 single arm db rows

5.29.18

warm up: 1250 m row with three 100 m sprints mixed in.

mobilize

A. 10 lifts to find a heavy-ish

hang power clean+hang squat clean+Split Jerk

B. 10 lifts to find a heavy-ish halting power snatch

C. Class

5.22.18

warm up: 3 min bike+3 min row+3 min ski

mobilize

A. Push jerk to max

B. Back squat with 10 sec pause to max(no belt)

C. Class

D. 100 pull-ups for time* Every break 7 kipping hspu.

5.21.18

warm up: 5 rounds

150 m row

10 burpees

mobilize

A. 20 min EMOM

odd: 7 bar facing burpees

even: 1 Full Snatch

B. 15 minutes

Run 1200m w/medball

remaining time find 1rm power clean

C. Class

D. Weakness work