Two sets of:
Run x 400m
Box Step-Up x 10 reps
Air Squat x 15 reps
Kettlebell Romanian Deadlift x 10 reps



“Rabbit’s Delight”
Complete as many repetitions as you can, as quickly as you can.

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Thrusters (45/33 lb)
Kettlebell Swings (24/16 kg)
Wall Ball Shots (20/14 lb)
Box Jumps (24″/20″)

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

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Mike Slagle
Mike Slagle
January 1, 2023 12:14 pm

Welcoming in the new year!
4 rounds
2023m row and 3 minutes of recovery rowing

I finished a 10k in 40:26
654 cals

December 31, 2022 4:48 pm

Did a mix of Thurs & Friday

A. Jerk dip + jerk.
120 – 130

B. Ran 800m. (Outside at 5 degrees and -1000 windchill)
50 pistols
25 bbjo

Honestly took my time. Even got confused counting my BBjO so stopped and figured out where I was.

Mike Slagle
Mike Slagle
January 1, 2023 12:12 pm
Reply to  Janelle

That’s Alaska tough on the outdoor run!

Bradley T
Bradley T
December 31, 2022 3:35 pm

Single – 15 min cap – row and run for cardio.


Mike Slagle
Mike Slagle
December 31, 2022 8:57 am

Push jerks from earlier this week
All sets at 145

Push presses were tough at that weight and volume for me.

Candy Olkey
Candy Olkey
December 31, 2022 5:16 am

A. Back Squat (based off 190#)
160×2, 165×2, 170×1, 155×6
***60s Hollow Hold between sets

B. For Time – 9:40 RX
1000m Row – 4:22.5
50 Pistols – UB (approx 2:30)
25 BBJO – UB (approx 2:15)
About 35s transition time

***Squats felt GREAT today!

Last edited 8 months ago by Candy Olkey
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