👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
PLAY A GAME!
3 ROUNDS FOR TIME
15-12-9
Plate Ground to Overhead
Burpees to Plate
-12:00 Hard Cap-
(Score is Time)
2-3 SETS
1:00 Plate Gun Hold
15 Overhead Plate Tricep Extensions
(No Measure)
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
Daniel Martinez and his twin turns 44″
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
4 ROUNDS:
500M ROW
20 AIR SQUATS
20 BUTTERFLY SIT-UPS
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
15 Burpees
STATION 2
EMOM
15/12 Cal Row
STATION 3
EMOM
15 DB Suitcase Deadlift
STATION 4
EMOM
12/8 Cal Bike
AMRAP x 4 MIN (w/light KB)
30 Single Unders
5/5 SA Ring Row (easy angle)
25’ SA Farmer’s Carry (right)
25’ SA Farmer’s Carry (left)
AMRAP x 8 MINUTES
40-30-20-10
Ring Rows
Double-Unders
-Rest 2:00-
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
(Score is Rounds + Reps)