Friday, June 16, 2017

Friday, June 16, 2017

Warm up:

250 Row

10 Alternating Samson Lunge w/3 second hold

10 Hollow Rocks

250 Row

8 Spiderman w/ Reach (4 per side)

10 Hollow Rocks

250 Row

4 Inch Worms

10 Hollow Rocks

Right Into:

2 Rounds:

140m Run 

7 Russian KBS

10 Back Extensions


Strength/Skill Focus

Alternating EMOM x 12:00 (6 Rounds):

3 Deadlifts (building)

3 Deficit HSPU

*Modify to wall walks if no HSPU yet



3 Rounds:

500m Row

12 Deadlifts (225/155)

12 Burpee Box Jump Overs 

5 comments (Add your own)

1. wrote:
Hi! I just wanted to ask if you ever have any issues
with hackers? My last blog (wordpress) was hacked and I ended up losing many months of
hard work due to no back up. Do you have any solutions to protect
against hackers?

Fri, July 28, 2017 @ 10:04 AM

2. wrote:
Hi there very cool site!! Guy .. Beautiful .. Superb .. I'll bookmark your web site and take the feeds also?

I'm glad to seek out numerous useful information right here within the publish,
we'd like develop extra strategies in this regard, thank
you for sharing. . . . . .

Fri, July 28, 2017 @ 3:28 PM

3. wrote:
I truly love your blog.. Excellent colors & theme. Did you create this web site yourself?
Please reply back as I'm attempting to create my very own blog and
would love to know where you got this from or what the theme is called.
Many thanks!

Thu, August 3, 2017 @ 9:27 PM

4. wrote:
After looking into a number of the articles on your web page,
I really appreciate your technique of writing a blog.
I bookmarked it to my bookmark site list and will be checking back soon. Please
visit my web site too and let me know your opinion.

Tue, August 15, 2017 @ 3:09 AM

5. wrote:
Hi to all, the contents existing at this web site are genuinely awesome for
people knowledge, well, keep up the good work fellows.

Mon, April 30, 2018 @ 8:33 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location