Wednesday, March 6th


BLDR60

Teams of 2…

AMRAP 12 (partner 1 completes a full round while partner 2 rests)  

10/7 Cal Bike

5 Power Snatch (mod)

Rest 5 minutes

5 RFT (TCO 12)

60 Double-Unders

20 Dual DB Snatch

30 T2B


BLDR45

a) Barbell Bentover Row (4x12, rest 60 seconds)

b) 4 Rounds (increase pace every round)

1 minute Max Distance Bike

Rest 30 seconds

1 minute Max Distance Row

Rest 30 seconds


BLDR30

a) EMOM x 10

Min 1: 8 Dual DB Snatch + Max Single-Unders (or DU)

Min 2: 8 Dual DB Snatch + Max Burpees

b) For time (TCO 5)

60 Sit-ups (if done under 5, keep going to 100!)


BLDRStrength

a) Back Squat (10x3, rest 60 sec)

b) Barbell Hack Squat (4x12, rest 60 sec)

c) Bulgarian Split Squat (3x15, rest 60 sec)

d) Reverse Sled Drag (3 x 40m, rest 60 sec)

e) Banded Hamstring Curl (2 x 12-15, rest 60 sec)

f) Farmers Carry (4 x 40m, rest 60 sec)


Park Roberts