Wednesday, November 7th


BLDR60

a) For time (TCO 20)

21-15-9

Pull-up

Deadlift (mod/heavy)

Immediately into…

15-12-9

Bar Muscle-ups (or Burpee Pull-ups)

Power Cleans (mod/heavy)

b) 3 Rounds

10-20 GHDSU

40m SA Farmers Carry


BLDR45

a) EMOM x 12

Min 1: 20 sec Hanging L-Sit Hold

Min 2: 20 sec Side Plank (each)

Min 3: 5 Supinated Grip Bent Over Rows

b) EMOM x 15

Min 1: 200m Run (or 50 sec)

Min 2: 50 Double-Unders

Min 3: 10 Pull-ups


BLDR30

6 Rounds (30 sec on/off)

Wallballs

Jump Rope (DU or SU)

Burpees


BLDRStrength

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)

10 Weighted Reverse Lunges (each. all 10 one side, then the other)

Rest 90 seconds

d) 3 Rounds

10 RDL

30 sec Single DB Front Rack Wall Sit

Rest 90 seconds

e) 3 Rounds

20 Weighted Russian Twists

20 Deadbugs

Rest as needed

Park Roberts