Tuesday, 1/29


30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike Or 30/21 Row
20 Barbell-Facing Burpees
15 Deadlifts (245/165)

*On the dumbbell hang clean and jerks, athletes complete 5 reps on a single side, before alternating.

Row Capacity

9 Rounds, OT2:00 (18:00 Total):
Males - 400 Meter Row
Females - 330 Meter Row

Round 1 - 2K Pace + 10 Seconds
Round 2 - 2K Pace + 4 Seconds
Round 3 - 2K Pace - 2 Seconds
Repeat that cycle two more full iterations for the total of the 9 rounds.


A midline repeat from two weeks ago (January 15). Aim today is to best our previous effort. What this does not always mean - is more loading. Besting our effort from the 15th can be moving *better* with the same loading. Improved positioning overhead, a more controlled midline, increased balance... often intangibles in the logbook, but highly important.

Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm) 
15 GHD Sit-Ups Or Abmat
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups Or Abmat
:30s Double KB FR Hold
15 GHD Sit-Ups Or Abmat

Freddy HansenComment