Wednesday 6-26-19

At the end of the day, we can endure much more than we think we can.
— Frida Kahlo



5 Rounds:

5x Strict Press with a 3 second negative

30 Second Plank Shoulder Taps

Rest as needed


20-10-5 for time:

Calorie Ski or Bike (women/scaled do 15/10/5 instead)

Kipping Pull Ups

Kettlebell/Dumbbell Suitcase Deadlifts (50#/35#)


2 Rounds:

5x Jefferson Curl

5x Wall Slide

5x Sots Press with PVC


1) 5 Rounds:

6x Strict Press with a 3 sec negative

6x Aussie Rows - slow & controlled throughout entire movement

Rest as needed

2) 5 Rounds:

200m Run

15x Jumping Ball Slams

5/5x lunges

45 Second Plank Knees to Elbows

60 Seconds Rest

3) 2 Minutes Each:

Banded Anterior Hip Capsule

Banded Pigeon