Friday, June 5

announcements

• Sunday session this week: Olympic Weightlifting w/ Coach Heather.

rx

For time:
6 rope climbs (15/15 ft)
6 DB farmers carry shuttles (50/70 lb)
21 DB deadlifts (50/70 lb)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

Score: Total time

intermediate

For time:
4 rope climbs (12/12 ft)
4 DB farmers carry shuttles (35/50 lb)
21 DB deadlifts (35/50 lb)
21-cal bike
3 rope climbs
3 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

Score: Total time

beginner

For time:
3 lying pull-to-stands
3 DB farmers carry shuttles (15/25 lb)
15 DB deadlifts (15/25 lb)
15-cal bike
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal bike
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

Score: Total time

Skill Work

Rest, stretch, recover.