THURSDAY, 2/9/2023

Part A: 3000m row/ski (7200m bike, 2400m run) Part B: every 2 minutes for 10 minutes 4 deadlifts 75-80% Part C: every 2 minutes for 10 minutes 7-10 hand stand push ups max weighted lunges (2x 16/24) count your...

TUESDAY, 2/7/2023

Part A: every 2 minutes for 10 mintues 4 push press 75-80% Part B: 20 minute cap buy in: 1000m row/ski (2400m bike, 800m run) 4 rounds 3 muscle ups 30 russian twists 3 muscle ups 15 v-ups cash out: 1000m row/ski (2400m bike, 800m...

MONDAY, 2/6/2023

A. Squat Clean & Jerk 5 Sets: Set 1: 1 Rep @ 75% Set 2: 1 Rep @78% Set 3: 1 Rep @ 81% Set 4: 1 Rep @ 83% Set 5: 1 Rep @ 85% *All Percentages Based Off 1RM Clean & Jerk B. “Lyla” 10-9-8-7-6-5-4-3-2-1: clean & jerks 10-9-8-7-6-5-4-3-2-1 calorías-Row or Bike Clean & Jerks (Bodyweight) Time Cap:...

SUNDAY, 2/5/2023

Big Sexy 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4 Thrusters (155/115 lb) 4 Muscle-Ups Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County,...
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