29/05 – Murph
May 23, 202403/06 – Himalayas
June 3, 20248:00 AMRAP
- :45 sec Bike Erg or Air Bike
- 5 Cat/Cows
- 5 kettle bell Deadlifts (light weight)
- 15m Sled Push
- 15m Sled Pull
Skill Work –
- Find a max handstand hold
- Level 1: wall walk as high as you feel comfortable and hold the top position.
- Level 2: kick up into a handstand and try Balance y touching the wall occasionally
- Level 3: kick up into a handstand (not against the wall)
WORKOUT PREP –
2 sets:
5/4 Calorie Bike Erg (build-in pace) or Air Bike
15m kettle bell front rack carry (build-in weight)
15m Sled Push (build-in weight)
WORKOUT – “Some Gave All”
Freedom (RX’d) individual or team up
AMRAP 12:00
- 10-15-20-25 and so on
Calorie Bike Erg (Or Air Bike)
- 10-15-20-25-30m… and so on
- Kettlebell Front Rack Carry (22/16))
————-Women Calories: 8-12-16-20…
-Rest 3:00-
AMRAP 12:00
- 10-15-20-25….
- Calorie Ski (Or Row)
- 10-15-20-25-30m
- Sled Push (50/20)
————-Women Calories: 8-12-16-20…
MOBILITY –
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side
