Warmup
5 Rounds of Rowling
- Burpee pull-up penalty
*Last round blind rowing*
EMOM 12
- 10 Box step-ups
- 20 Sec DBALL hold
- 10 Back extensions
- 30 Sec row/bike
Conditioning
(2017 Regional event 6)
For time:
- 30/25 cal bike
- 20 burpee BJO
- 10 DBALL GTS @ 100/80
Accessory Work
3 Rounds (For Quality)
- 100m DBALL carry
- 30 sec HKR hold
- 50m KB OH walk
- 10 Double arm KB snatch
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =