Tuesday, August 13th


BLDR60

a) With a continually running clock…

0:00-10:00

EMOM x 10

3 Hang Power Snatch (climbing)

10:00-20:00

Every 2 min for 10 min (5 rounds)

3 Hang Power Snatch (performed as singles)

b) EMOM x 24

min 1: 15/12 Cal Bike

min 2: 5-15 Pull-Ups

min 3: Dual KB Front Rack Hold (30 sec)


BLDR45

a) Strict Press (7-7-5-5-3-3)

b) AMRAP 14

8 Burpees

10 T2B

40m FR Weighted Walking Lunges (mod/heavy)


BLDR30

5 RFT (TCO 20)

200m Run

20 Push-Ups

20 Single Leg Alt. V-Ups (10 each)


BLDRStrength

The new 6-week cycle begins today!

a) Deadlift (6x5 @ 85%)

b) Snatch Grip Deadlift (4x10 @ 75%)

c) Bench Press (4x10 @ 75%)

d) Dual DB Skull Crushers (4x15)

e) Face Pulls (4x15)

f) GHDSU (50-100)

Park Roberts