Wednesday, Oct 30, 2019
Row 3 min

2 Rounds

Ski jump + Broad jump x (1+1) x 2/side
Med Ball rotational throw x 5/side
1-arm Farmers Carry 20m/side

Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60 seconds
Kettlebell Rows x 8 reps each arm @ 21X0
Rest 60 seconds

*1) The 1-1-2 dumbbell bench press is simple—hold two dumbbells over your chest as if performing a regular dumbbell press.

2) With your left arm extended, lower the right dumbbell to your chest and perform a single arm press while keeping your eyes on the locked out dumbbell.

3)At the top of the press, alternate by holding your right arm fully extended and perform a press with your left arm.

4) Once at the top, perform one regular, dumbbell bench press with both arms.
All of that is one rep, hence the name 1-1-2 dumbbell bench press.


6 Sets x 2 Every 90 Seconds

No Hook No Feet Power Clean + Paused Push Press

60% (of full) 5 Sets x 1+1 E90s

6 min AMRAP

6 Hang Clean
6 S2O
36 DU

Cash Out
2 rounds:

10 Strict Pull-Ups
15 Goblet Squats
20 Alternating Cossack Squats

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