Friday 9/9

Where should upload our pictures from spring and summer? Facebook has been the de facto place of upload for us for a long time, but with how privacy and social media is involving we’re not quite sure where to share all of you (other than here, of course)


WORKOUT for Friday 9/9/2022


3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 12/16/24kg
12 pullups

Rx+ should should for a 16/24/32kg kettlebell and chest-to-bar pullups. SupeRx does 5 rounds instead of 3.

Post time to whiteboard!

ENGINE for Fri 9/9

100-90-80-70-60-50-60-70-80-90-100 single unders. Alternate between a 200m farmer’s walk and a 200m rack/gun walk between jump rope sets.


3 sets
10-15 ring row
10-15 Z-press
1:00 rest

3 sets
15-20 bent-over row
15-20 pushup variation
1:00 rest

3 sets
10-15 upright row (aka high pull)
10-15 dips

Gymnastics for Fri 9/9

EMOM for 10 minutes:
4 strict handstand pushups
5-8 ring pushups