Back to All Events

Wednesday 3/28/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 wall balls

10 situps with WB, pullover style. 

10 perfect pushups

Workout warmup:

10 min alternating EMOM

Odd, L hang from rig, max effort each minute

Even, Ring dip hold in locked out position, max effort or 30 seconds.


 6 rounds, RX+ 10 rounds for time

10 Goblet squats 32/24kg kb

10 SDHP, same bell

10 Cal Row or Assault bike.

This is another grinder. Don't be annoyed, just settle in and burn some cals. 


Power Cleans

7x3, start at 50%, get as heavy as you can while maintaining good technique. No more than two min rest between sets. 


Strict HSPU, use riser for head as necessary.

Accumulate max reps in 5 minutes.


Earlier Event: March 27
Tuesday 3/27/2018
Later Event: March 29
Thursday 3/29/2018