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Flow Workout

FQ: Rows, Thrusters, Banded Push-ups and 9 more

For quality: Row, 1000 m 30 Thrusters, 65/45 lbs 20 Banded Push-ups 10 Strict Pull-ups 100 Bike Calories 30 Goblet Squats, 70/53 lbs 20 Single Arm Kettlebell Push Press, 70/53 lbs 10 Low Ring Muscle-up Transitions Run, 1 mi 30 Sandbag Deadlifts, 100/70 lbs 20 Sandbag Push Jerks 10 Sandbag Bear Hug Lunges

* KB Push Press - 10 reps in each arm * Low ring transition or Muscle up Transition * Sandbag or DBall okay Scaled Version Row 700 meters 30 Thurster (45/35) 20 Push Up 10 Ring Row 70/55 Cal Bike 30 Goblet Squat (53/35) 20 Single KB Arm Push Press (10 each arm: 53/35) 10 Low Ring Transition Run 600 meters 30 Sandbag or DBall Deadlift (70/50) 20 Sandbag or Dbal Push Jerk (70/50) 10 Sandbag or DBall Bearhug Alternating Lunge (70/50)

View Results (26)

Nothing assigned for May 22, 2019

Flow Workout

FQ: Rows, Thrusters, Banded Push-ups and 9 more

For quality: Row, 1000 m 30 Thrusters, 65/45 lbs 20 Banded Push-ups 10 Strict Pull-ups 100 Bike Calories 30 Goblet Squats, 70/53 lbs 20 Single Arm Kettlebell Push Press, 70/53 lbs 10 Low Ring Muscle-up Transitions Run, 1 mi 30 Sandbag Deadlifts, 100/70 lbs 20 Sandbag Push Jerks 10 Sandbag Bear Hug Lunges

* KB Push Press - 10 reps in each arm * Low ring transition or Muscle up Transition * Sandbag or DBall okay Scaled Version Row 700 meters 30 Thurster (45/35) 20 Push Up 10 Ring Row 70/55 Cal Bike 30 Goblet Squat (53/35) 20 Single KB Arm Push Press (10 each arm: 53/35) 10 Low Ring Transition Run 600 meters 30 Sandbag or DBall Deadlift (70/50) 20 Sandbag or Dbal Push Jerk (70/50) 10 Sandbag or DBall Bearhug Alternating Lunge (70/50)

View Results (6)

STRENGTH/SKILL

3 RFQ: GHD Hip Extensions, Hollow Rocks and Plank Shoulder Taps

3 rounds for quality of: 10 GHD Hip Extensions 15 Hollow Rocks 20 Plank Shoulder Taps

View Results (1)

WORKOUT

5 RFT: Burpees, Toes Through Rings, Sledgehammer Strikes and Kettlebell Swings

5 rounds for time of: 5 Burpees 10 Toes Through Rings 15 Sledgehammer Strikes 20 Kettlebell Swings

View Results (1)