B.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 15:00, and then…

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both.

5 rounds:
*1 minute Row or Skierg (your 500m personal best average + 5 sec)
*50m Sled sprint (easy weight, go fast)

1 min REST between rounds

15min AMRAP
2 Hand stand push ups, 2 Toes to bar, 200m run
4 HSPU, 4 T2B, 200m run
6 HSPU, 6 T2B, 200m run
8 HSPU, 8 T2B, 200m run
.........

Lämppä leikkiä ja mobility

Riveä: kepillä ja pallolla

fillaritabata 6x 20/10s

metcon 12min Amrap
6x leukaa
4x seinäpalloa
20m pikajuoksua

loppuvenyttelyt

5 rounds w/ partner of:

First person goes
Run up hill carrying sandbag
10 KB swings (25#)
10 air squats
10 pushups
Bring sandbag back down

Partner repeats

Penkki 3x1x80%
Pystysoutu käsipainoilla 100 toistoa
Hauikset 100 toistoa

1RM Back Squat

Don't forget about the "Beastmode Weigh-down" Challenge that starts tomorrow Jan 21. We will meet at 9am in the community room. Please come to weigh-in before you workout if at all possible. Bring $10 and see flyer for more details!

***If you cannot be here this Saturday and still want to participate, we will allow participants to do initial weigh-in and pay the following Saturday!

Hang Power Snatch + Hang Snatch daily max
Squat Clean + Front Squat + Split Jerk daily max

Metcon (Time)
5 rounds for time:
20 Wall Ball@9/6kg
5 Ring Dip + 5 Pull-up
20 GHDSU

Front Squat x 3 reps x 6 sets@80% of 1RM

A/
50 WB
50 Burpee over the Ball
Every 2 min. -> 3 strict HSPU (deficit) - Start with the sHSPU

TC: 12'

B/
EMOM 18'
1- 1 Legless Rope Climb
2- 3 C&J &70/45kg
3- 5 Dbl KB Sqt 2x24/16kg