Coach DanaOct 9, 2020Saturday 10.10.20“Encore”4 Rounds TotalOn the 5:00 x 2 Rounds:21 DB Hops12 Thrusters21 DB Hops9 Clean and Jerks21 DB Hops6 Devils PressOn the 5:00 x 2 Rounds:21 DB Hops6 Devils Press21 DB Hops9 Clean and Jerks21 DB Hops12 Thrusters
“Encore”4 Rounds TotalOn the 5:00 x 2 Rounds:21 DB Hops12 Thrusters21 DB Hops9 Clean and Jerks21 DB Hops6 Devils PressOn the 5:00 x 2 Rounds:21 DB Hops6 Devils Press21 DB Hops9 Clean and Jerks21 DB Hops12 Thrusters
Friday 9.29.23"Such a Hassle" 3 Rounds 60 Double Unders/120 Single Unders 30 Dumbbell Snatch 15 Leg Lifts 6 Seated DB Strict Press
Thursday 9.28.23"Chunky Monkey " 50 sit ups 50 Air squats 50 sit ups 40 push jerks 50 sit ups 300’ farmers carry 50 sit ups, 20 weighted box step ups
Wednesday 9.27.2315-12-9-6-3 Power Cleans 30-24-18-12-6 Dips 15-12-9-6-3 Front Squats 30-24-18-12-6 V-Ups