Wednesday 10.12.2022

“FITNESS”

A. Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Supinated Grip Barbell Bent Over Row x 8 reps @ 21X0
Station 2 – Dumbbell Goblet Cossack Squat x 6/side @ 2010
Station 3 – Dual Kettlebell Overhead Carry x 45 seconds
Station 4 – Kettlebell Tall Plank Knees to Elbows x 16-20 reps

B. Five rounds for time of:
300 Meter Run
12 Burpees
9/6 Strict Pull-ups

Compare to 10.20.2021

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 2 reps

Build in load from 60% to today's heavy double

B. For time:
900 Meter Run
30 Burpees to Target (touch your pull-up bar)
30 Pull-Ups
600 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
300 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups

Compare to 10.20.2021

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets):
500/400 Meter Row
1000/800 Meter Bike