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Workouts
- Oct 3For Time
Rest / Mobility
Mobility Day / Rest - Sep22For Time
20190922 Rest or Recovery
Rest day. Or Complete a 3 mile walk or hike for active recovery - Sep21For Time
20190921
Warmup 2 Rounds 200m row 10 squats MetCon 21-15-9 Hang Power Cleans Air squats Sit-ups 95# men - 65# women Scaling - use PVC pipe and work on formRPCAS - Sep21Total Reps + Weight
Strength 20190921
Warmup 2 Rounds 10 ring rows 10 squats 10 hang power cleans - bar Workout Hang power cleans 4x40% 4x50% 4x60% 4x65% 4x75% 4x85% EMOM 10 4x60%RPC - Sep20For Time
20190920
2000m rowR - Sep20Max Weight
CF 190920
Heavy day. Clean and Jerk 5-5-3-3-3-1-1-1-1 - Sep19For Time
20190919
Warmup: 2 rounds 1 minute Echo Bike 10 Air Squats MetCon: 3 RFT 200m row 15 KB swings - 55 lbs 30 seconds battle rope1 ScoreASRKB