Thursday, December 29, 2016

Rest Day

– or –


Superset the bent over row with 100′ Overhead Carry (or 30 sec OH Hold, to make it less difficult). Weight can be KBs or DBs, and should be heavy enough to be challenging, but not so heavy that the athlete cannot maintain locked out elbows. See demo here:

Bent Over Row
3×10, across

From – November 24, 2016

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl*


As written.

25 DU per round instead of 50 DU

20 Min AMRAP
25 Penguin Jumps or 50 Jump Rope Singles
25 Goblet Squats
30 Seconds of Stationary Bear Crawl (

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