October 6th, 2018

A. Split Jerk w/Pause in Catch; 50%x3; 60%x3; 70-75%x3x3
(B1-B3 can be completed after the class workout)
B1. Dumbbell Incline Bench Press x 6-8 x 3 sets @20X1
B2. Weighted GHD Hip Extension x 8-10 x 3 sets @3011
B3. Bottom’s Up KB Carry x 75ft/arm x 3 sets

Team workout:
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings
15 Calorie Row, Ski, or Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.



  1. Barbell
    A. 103/123/143/153/158/158
    B1. 35#
    B2. 25#
    B3. 12kg

    Did (sort of) a variation of yesterday’s partner thing as a skill work EMOM.
    EMOM x 24:00
    1: 5 sHSPU
    2: 10 CTB
    3: 50 DU
    4: 15 TTB

    Liked by 1 person


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