Skill: 7:00 Handstand Pushups 7:00 Pistols WOD: 3:00 AMRAP 2xKB Clean & Jerk (44/26#) Rest 2:00 3:00 AMRAP Burpees Rest 2:00 3:00 AMRAP Toes-to-bar Cool Down: Row or Bike 100 Calories *Bike with no console = 5min of biking
Strength: 20:00 Establish a 1 rep max on Front Squat Conditioning: 3 rounds of :40/:20s (15:00 total) 1) Taxi Driver with 10# plate 2) Box Jumps 3) Ring Rows 4) Pistols 5) Sledgehammer
It’s been a FAST 6 months. In June of 2013, Kevin Pierson and Zack Hiser started working out in Zach & Jenn Dowdy’s alleyway garage in the Riverview neighborhood of Kankakee. It was small, stuffy, and hectic – But raw, exciting, and spontaneous. We all took a leap of faith, with similar goals in mind […]
…Same as Monday Clean 9×1 for a new 1rm & “Grace” *If you’ve already performed Monday’s workout = Row 2000m for time
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