11.15.2023

Primer
A. landmine meadow rows x 8/side @20X1   https://youtu.be/e-c4gMcqdyw
B. Turkish get ups x 2-3 per side- moderately heavy



WOD
"Cowboy"
24:00 EMOM
min 1- 13/10 cals bike
min 2- 100 feet sandbag carry
min 3- 10 barbell RDLs  135/95  115/75  95/65
min 4- 10 push ups

10.15.2021

Warm Up
2 rounds
8 alternating bird dogs @2020
5 single arm walking KB swing- each side https://youtu.be/KERoYjuxq7g
10 second standing straight leg hold- each side
50 feet single arm OH carry- each side




Skill: handstand work from a bench/box + RDLs
https://www.instagram.com/p/B-BJyCmgwI5/

Super Set 3 times

A. Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2

B. barbell RDLs x 10 reps on the lighter side




WOD
Alphabet Soup 2.0
every 7:00 for 4 sets
A. 12 box jumps 24/20"
B. 12 deadlifts 115/75
C. Run 200m
D. 12 bar facing burpees
E. 12 hang power cleans 115/75

ABCDE
EDCBA
CDEAB
BAEDC