February 06, 2019

Chalk makes a huge difference for the holds!!! Kept the row around 2 minutes Skill A) Spend 5:00 practicing dry-firing drills with your weapon of choice. B) AMRAP 3:00 Hip Opener Complex 3 *Gear 1 breathing only. Conditioning 6x, with a weighted vest (14-20lbs): 400M Run 20 Box Step Ups (20-24”) 1:00 Farmer’s Hold (53-70lbs per hand) Rest :30

Workout Level
NA
6 RFT: Rows, Box Step-ups, and Farmers Holds : 27 mins 31 secs | Rx'd

6 rounds of: Row, 500 m 20 Box Step-ups, 24 in Farmers Hold, 70 lbs, 1 min Rest 30 secs

Stats
  • ≈ 70.9 (ft*lbs)/sec avg power output
Comments

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  • Mike Nicholson
    February 06, 2019
    Chalk makes a huge difference for the holds!!! Kept the row around 2 minutes Skill A) Spend 5:00 practicing dry-firing drills with your weapon of choice. B) AMRAP 3:00 Hip Opener Complex 3 *Gear 1 breathing only. Conditioning 6x, with a weighted vest (14-20lbs): 400M Run 20 Box Step Ups (20-24”) 1:00 Farmer’s Hold (53-70lbs per hand) Rest :30
    6 rounds of: Row, 500 m 20 Box Step-ups, 24 in Farmers Hold, 70 lbs, 1 min Rest 30 secs