Saturday, February 2 2019

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For Time:

1 Tire Flip (3+x bw)

3 Dumbbell Strict Press (50/35)

1 Tire Flip

6 Dumbbell Strict Press

1 Tire Flip

9 Dumbbell Strict Press

1 Tire Flip

12 Dumbbell Strict Press

1 Tire Flip

15 Dumbbell Strict Press

1 Tire Flip

12 Dumbbell Strict Press

1 Tire Flip

9 Dumbbell Strict Press

1 Tire Flip

6 Dumbbell Strict Press

1 Tire Flip

3 Dumbbell Strict Press

*compare to September 22 2018

Wednesday, January 23 2019

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15 Minutes to Establish

50ft Unbroken Yolk Carry

<Immediately followed by>

15 Minutes to Establish

3RM Back Squat

<Immediately followed by>

15 Minutes to perform

5 Rounds of

10 Right Arm Single Arm Dumbbell Rows

10 Left Arm Single Arm Dumbbell Rows

*For ease of flow, larger classes will be divided into two groups with similar heights/strength. One group will start with the yolk while the other the single arm dumbbell rows. EVERYONE should Yolk Carry the interval before Back Squatting

Wednesday, January 16 2019

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3x12 Leg Raises*

——————————

22 Min minute AMRAP**

Min 1: 2 Stone to Shoulder (AHAP)

Min 2: 5/5 Single Arm Dumbbell Strict Press (L/R) (50/35)

*anchor to a rig upright. Add weight by pinching a medball between your feet if able

**Alternate each minute between 2 Stone to Shoulder (AHAP) and 10 Single Arm Dumbbell Strict Presss (5 and 5), using one dumbbell, starting with your non-dominant arm