Monthly Archives: December 2020

3 Rounds for time (goal finish of sub 8:30) 12 DB Box Step Ups – 50/hand, 24in 10 TTB 8 Burpee Box Jump Overs – 24in 10 CTB Pull-Ups 12 SA DB Hang PC/J – 50lbs, 6/side 9:04 – not … Continue reading →

Every 6 min x 6 sets 1000m Ass bike 500m row (try to start the sets at the avg pace/round from last week’s tester, and get marginally faster each set from there) 3:36-3:34-3:33-3:28-3:26-3:25 – I didn’t write down the 500m … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through I kind of have missed this prep + A1 – Snatch pull x 1.1.1, … Continue reading →