10-9-8-7-6-5-4-3-2-1 reps, for time of:
Back Squat, 185/135 lbs
Burpee
Ring Row
Tag: Ring Row
230914
Complete as many rounds as possible in 30 mins of:
Air Bike, 600 m
6 Front Squats, 60% 1RM
Air Bike, 600 m
9 Strict Knees-to-elbows
Air Bike, 600 m
12 Ring Rows
230804
3 rounds, each round for time, of:
10 Clusters, 135/95 lbs
25 Ring Rows
35 GHD Sit-ups
Row, 500 m
Rest 5 mins between each round.
230614
4 rounds for time of:
Walking Lunge, 40 m
15 Ring Rows
12 Toes-to-bars
9 Push Press, 65% 1RM
200501 – Friday
Workout of the Day
For time:
60 Push Press, 75/55 lbs
50 Hollow Rocks
40 Ring Rows
40 Push Press, 75/55 lbs
30 Hollow Rocks
20 Ring Rows