10/11/22John McGuireOct 10, 20221 min readUpdated: Oct 11, 20222 roundsEach for time400 m run20/14 cal bike400 m runRest 6 minutesbusy Work2-3 rounds 10 reverse curls 10 (5/5) windmills 10 hammer curls 30 second handstand hold
4/18/23 strict press 10 x 3Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
1/22find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest
1/21Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s
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