A. q(6:00) x 6: T(2) or soloAMRAP [4], Rest [2]:Bike 16/12 Cals each (2PW)20 Synchro KBS (light, u/b)15 Synchro ABMSUMax Synchro Burpees W.R.T. B. Team L-sit or hollow hold [7]
05 18 23
A. T(2): 4 Rds: Pick 2 machines: Row, Bike, Ski, or Run 0:40 Max Machine Cals (2PW) + REST [1:20] *switch 0:40 Max Machine Cals (2PW) + REST [1:20] REST [2] T(2): 4 Rds: 1:15 Max Machine Cals (2PW) +
05 11 23
A. FT, T(2):50 Cal Echo Bike (1PW)40 Box Jumps (1PW)30 Synchro DB Snatch20 Synchro Burpees100 Cal C2 Bike (1PW)20 Synchro Burpees 30 Synchro DB Snatch 40 Box Jumps50 Cal Echo Bike B. 3 sets:15 Weighted HKR or 0:30 Weighted hollow
05 04 23
A. [40] @ RPE 6-7Any Bike 4:00 (easy pace)Walking Lunge 2 gym lengths OR HS skill work 1:0020 Alternating V-ups or ABMSU (e.g. L arm to R foot)15 Light KBS or Prone Superman10 burpees Myology Sports Massage will be here
04 27 23
A. T(2-3), 5 RFT [40]Bike 1600m + Ski 800m (2PW, switch anytime)14-20 Burpees (1PW, switch anytime)Synchronized ‘Carry’ (SB or 2xKB or Sled push) 2 Gym lengths B. T(4-6), [6]: Team L-sit (1 person must be holding L-sit or HH at
04 20 23
FT, T(2-3):100 cal Bike (Echo or BikeErg) + 50 Cal Ski or Run *REST [4]75 cal Bike + 35 Cal Ski or Run*REST [4]50 cal Bike + 25 Cal Ski or Run*REST [4]25 cal Bike + 12 Cal Ski or
04 13 23
Open gym today from 10:30-12 Regular classes are still on A. 3 Rounds, T(2) or solo [40]:27 Echo Bike Cals (1PW) or 35 BikeErg Cals (Solo)[2] HS or rope climb practice18 Echo Bike Cals (1PW) or 25 BikeErg Cals (Solo)[2]