With a partner,
1 mile Farmer Carry (KB or DB)
2 km Row
500 Double Unders
*share the work any way, and split the movements any way
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Open gym
Wu
Bergenger warm up
C&J Practice
1×5 reps @
#95-115-135-145-155-165-175
Failed at 175. Lots of volume concentrated on lift technique. Right lead leg jerk very solid through all weights.
Thanks for tips Ron.
5 Rounds N.F.T. >> 5 Thrusters 135# – 5 Floor Press 135# – 5 Barbell Row 135#
4 sets x 5 reps Chin-Ups
WOD @ 2×53# w/ Mario R. = 32:07
(switched FC @ 50m, Row @ 250m, DUs @ 25 reps)
400m FC, 500m Row, 200 DUs
400m FC, 500m Row, 200 DUs
400m FC, 500m Row, 100 DUs
400m FC, 500m Row
With a partner,
1 mile Farmer Carry (25# DB)
2 km Row
500 Double Unders
*share the work any way, and split the movements any way
Today I paired up with Heather doing her first official class and she kept me busy!! She has really good grip strength so she got us through the farmer carries, and Is still working on her doubles but managed several sets of 8 and a couple sets of 10..
34:20 (ish)
OG
Shoulder MOB
Weighted Good Mornings
65-95-105-115-125#
5 Rounds
-200m run
-20 abmat situps
Time > 9:15