Coach DanaNov 8, 2022Wednesday 11.09.22"Superwoman"5 Rounds5 Hang Squat Clean10 Thrusters15 V-UpsRest 3 Minutes5 Rounds5 Power Clean + Jerks10 Front Squats15 Ring Dips
"Superwoman"5 Rounds5 Hang Squat Clean10 Thrusters15 V-UpsRest 3 Minutes5 Rounds5 Power Clean + Jerks10 Front Squats15 Ring Dips
Monday 11.27.23"Get to It" 5 Rounds 20 DB Deadlift High Pull 15 Russian KB Swings 10 DB Push-up Pull Through
Tuesday 11.20.23"Holiday Cheer" 1-2-3-4-5-6-7-8-9-10 KB Swings 100′ Goblet Carry (25'x4) 1-2-3-4-5-6-7-8-9-10 Goblet Squat 100′ Shuttle Run (25'x4)
Friday 11.10.23AMRAP 12 2 squat cleans 40 double Unders 16 V Ups After each round add 2 reps to the squats