Tuesday – May 9, 2017 (20170509)

Level 1

1000m Row

50 Thrusters

30 Jumping Pull ups

Level 2

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

We know this is a lot of pull ups for blue, but this is a benchmark, go for it!!
Level 3

 

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

*sub 9/10

Level 4

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

* sub 7/8
Motivation

Strength

Bench Press 3 x 5 2.5-5 pounds heavier

Deadlift 1 x 5    5 – 10 pounds heavier.

Mobility: Couch stretch 2 min/side child’s pose 2 minutes.

Don’t Stop Here

More To Explore

Thursday December 12th, 2019 (20191212)

Level 1 21-15-9 Deadlift (95/65#) Bench Press (65/44#) Bar Facing Burpees Level 2 21-15-9 Deadlift (135/95#) Bench Press (95/62#) Bar Facing Burpees Level 3 21-15-9

Tuesday December 10, 2019 (20191210)

Level 1 18 Minutes As Many Rounds as Possible 5 one arm Thrusters (L) into 10 Overhead Lunges (25/15#) 5 one arm Thruster (R) into