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

12.30.2021

Warm Up
2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Primer
3 sets
12 landmine strict press right
12 landmine snatch high pull right
12 landmine meadow row right
repeat all on left side


WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00

2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00

1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"