MONDAY 121231

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters (on the icy streets of Cleveland)

push ups the hardest.

hen, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
5 Rounds
Run 200m
15 GHD sit-ups
5 Power cleans 225/145lbs
Rest 90 seconds

5b. Bitch Work
4 Rounds
1 Mile Assault Bike
Rest 1:1

12-9-6
Front Squats @80kg
24-18-12
Pull Ups

AMRAP 3'

500m Row
Max Burpees in the remaining time

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1 min Rest

Repeat until you reach 50 burpees

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Less rounds better score

For Time:

50 x 1-arm KB Snatch @20kg
25 x Ring Push Ups
50 x 1-arm KB Clean and Jerk @20kg
25 x Ring Push Ups

• Alternate arms in KB movements to do the same amount of reps each arm

in a team of 4:
35' max km on the rower ( 1min sprints each athlete )
every 5 min 15 burpees all together

report max watts per minute value and average hr

Gear 9, magnetic 1

Push Jerk 5×5 @75-80% – Touch and go (No re-rack)

Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3-3-2-2-2-1-1-1

A. MU (technique)

B. 1 RFT:
20/15 cal Row
15 WB
10 Box over jump
2/1 MU

C. Mobility