9.12.18

Strength Alternating Movements Dumbbell Bench Press 5X5 AHAP Tricep Pulldowns 5X20

Wod 5X 3 min of work followed by 1 min of rest 18/14 Calorie Bike 1 Rope Climb (scale with 3 Burpee Pull-ups) 50 Double Unders (2:1 singles) Max Rep Kettlebell Swing 53/35 CC: KBS 70/53 *your score is the total number of KBS*

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest