Wednesday, November 21st


BLDR60

a) Strict Press (3x3)

Immediately into…

Push Press (3x2)

Immediately into…

Push jerk (3x1)

b) 5 RFT

20 Alt DB Snatch (mod)

200m Run


BLDR30

AMRAP 20

200m Run

22 Weighted Reverse Lunges

15/10 Cal. Row

9 KBS


BLDRStrength (get after this during Open Gym today!)

a) 2000m Bike

* Every 500m perform…

5 SA Ring Row (each)

10 Slamballs (heavy)

20 sec Sorenson Hold

b) Tempo Deadlift (6x8, 30X1, rest 2 minutes)

c) 3 Rounds

5 Seated Box Jump (tall)

14 Weighted Reverse Lunges (each. all 14 one side, then the other)

Rest 90 seconds

d) 3 Rounds

14 RDL

50 sec Single DB Front Rack Wall Sit

Rest 90 seconds

e) 3 Rounds

40 Weighted Russian Twists

40 Deadbugs

Rest as needed

Park Roberts