5min Build Up Shoulder to Overhead
5min Build Up Hang Power Clean
5min Build Up Deadlift
“The Equalizer” by DB
For Time: 18min cap
18 Deadlifts 175/115 RX+ 205/135 MRX 135/95
9 Hang Power Cleans
6 Shoulder To Overhead
200m Run or Row or 0.5K Bike
12 Deadlifts 175/115 RX+ 205/135 MRX 135/95
6 Hang Power Cleans
3 Shoulder To Overhead
400m Run or Row or 0.5K Bike
9 Deadlifts 175/115 RX+ 205/135 MRX 135/95
3 Hang Power Cleans
1 Shoulder To Overhead
600m Run or Row or 0.5K Bike
*compare to 2 Dec 23; 15 Dec 20, 9 Dec 19; 17 Dec 18*
Chest & Shoulder Development
2 x 14 DB/KB Bench Press
2 x 24 Band Pull Aparts
2 x 12 DB/KB Bench Press
2 x 100m DB/KB OH Carry
5min Build Up Shoulder to Overhead
5min Build Up Hang Power Clean
5min Build Up DeadLifts
“The Equalizer” by DB
For Time: (18min cap)
-18 Deadlifts 175/115 RX+ 205/135 MRX 135/95
– 9 Hang Power Cleans
– 6 Shoulder to Overhead
-200m Row or Run or 0.5k Bike
-12 Deadlifts
– 6 Hang Power Cleans
– 3 Shoulder to Overhead
-400m Row or Run or 1k Bike
– 9 Deadlifts
– 3 Hang Power Cleans
– 1 Shoulder to Overhead
-600m Row or Run or 1.5k Bike
Chest & Shoulder Development
-2×14 DB/KB Bench Press
-2×24 Band Pull-Aparts
-2×12 DB/KB Bench Press
-2x100m DB/KB Overhead Carry
Thank you, Misty!! <3
8:18 Rx+ Row
2023 – 9:28 Rx+ Row
A. Worked up to 205 complex
B. 9:05 rx
C. Not Really Complete
A: S2O-195, HPC-225, DL-275ish
B: 12:19 Rx Row
Whoops, just noticed the last round is 600m…I rowed 800m. 200m of extra credit
225 across; 9:25 rx (row)
2023: 11:30 rx+ (bike)
2020: 9:23 rx+
2019: 12:05 rx+
2018: 9:31 rx
9:47 Rx+ row
6:48 rx+ (row)
A: For 10 min – 1DL+1HPC+1S2O
135-145-155-165-185-195-205-215
B: 8:39, RX (Bike/Used 185#)
265
7:15 rx bike
A. Training
B. 9:16 Rx Row
10:22 RX+ row
7:18 Rx+ row
10:57 bike (scaled S2O to front squats)