Warm-Up | Performance & Fitness
One set of:
Run x 400m, nasal breathing only

Followed by…

Two sets of:
Prone Pass Through x 8-10
L-Seated Single Arm Dumbbell Press x 8 reps per side


Two Sets of:
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Push Presses (135/95 lbs)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Push Presses, and Partner B will run 400 meters – and so on for 30 minutes.

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November 26, 2023 11:10 am

3 rnds *sub kbs with 85lbs hang sn

Mike Slagle
Mike Slagle
November 19, 2023 11:27 am

Sunday fun day
Tempo bench press 30×1
155×8, 165×6, 175×4, 175×4
Followed by 12 hr pushups
Last set of bench was followed by drop set at 135×12

Strict pull-ups with slow descent 8 reps each round.

Concept 2 Wod
12-1 min row, 1 min rest
3412 total m
262 cals

November 18, 2023 9:54 am

Done solo, so I adjusted the wod accordingly.

Performed each exercise in sequence as written, resting 1:1 after each one, until time was up (if I intended the what prescribed in the right way).

Completed 3 rounds + 1 full run

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