miki

EDTx2 – 16rds – 15sec Intervals for each: Alt – Sandbag Bear Hug Hold & 3 Burpees & Alt – Slamball OH Hold & 5 Slams Then, Partners for time: 80 Burpees 60 Shuttle Runs 40 SB OTS *Split reps any way, one person working at a time “Have patience. All things are difficult before […]

AMRAP 15 NFT DB Bench 5R + 5L + 5 Both (hold other arm straight as opposite arm presses) Supine Pull-up 10 (2s pause at top of each) Ring/Bar/Bench Dip 5-10 (strict) Then, For time: 21, 15, 9 BJO (24/20) SA DB PJ (50/35 – per arm) “An effort made for the happiness of others

For total time: 3rds: 10 DL (225/155) 50 Double Unders *Rest 4m 2rds: 15 BSQ (185/125) Run 400m *Rest 4m 1rd: 30 PCL (135/95) Row 500m “Everything popular is wrong.” – Oscar Wilde

AMRAP 15 Bar Muscle-up – 9, 6, 3 Push-up – 18, 12, 6 Calorie Bike – 12 Then, 200ft SA OH KB Walk R then L (AHAP) “Love begins by taking care of the closest ones – the ones at home.” – Mother Teresa

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Ball (20/14) *Compare to 4/7/23 & 5/6/22 “Some people drink from the fountain of knowledge, others just gargle.” – Robert Anthony

2m Max Rope Climbs *Compare to 1/11/24 Then, AMRAP 10 T2B – 3, 6, 9, 12… PCL (135/95) – 1, 2, 3, 4… “Joy is prayer; joy is strength: joy is love; joy is a net of love by which you can catch souls.” – Mother Teresa

Partner AMRAP 24 24 AKB Swings (53/35) 12 HSPU 200m Farmer Carry (53/35 KBs, 50/35 DBs) *Split reps any way, one person working at a time – switch any time on the Farmer Carry. “Reading is to the mind what exercise is to the body.” – Joseph Addison

For total time: 3rds – 2m rest between 9 HPSN (95/65) 18 B.O.B. *Rest 4m 3rds – 2m rest between 45 Double Unders 9 S2O (same bar) 18 Calorie Ski or Row “Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” – Arnold Bennett

Every 2m – 8rds: 3 FSQs Increase weight each set as able Then, For time: 21 Thrusters (95/65) 42 Pull-ups 42 Push-ups 21 Thrusters “Friends are the siblings God never gave us.” – Mencius

EMOTM 8 1 CL/J Build by feel, power or full Then, Benchmark Friday! “Grace” 30 CL/J for time (135/95) “Great things come from hard work and perseverance. No excuses.” – Kobe Bryant