CFRutherfordJun 13, 20191 min readFriday 190614A. EMOM 12 min Min 1: Ring pull-ups @ 20X1 x 4-6 Min 2: AMRAP UB handstand push-ups; can be kipping, strict or deficit Min 3: AB 10/8 calories B. AMRAP 15 min Run 400m 20 kettlebell swings 53,35 10 pull-ups
A. EMOM 12 min Min 1: Ring pull-ups @ 20X1 x 4-6 Min 2: AMRAP UB handstand push-ups; can be kipping, strict or deficit Min 3: AB 10/8 calories B. AMRAP 15 min Run 400m 20 kettlebell swings 53,35 10 pull-ups
Saturday, April 27, 2024Minutes 00:00-15:00 13 minute AMRAP Alternating whole rounds Echo Bike 12/9 cals 6 Devil press @ 50#/35# per hand Minutes 15:00-28:00 13 minute AMRAP alternating movements 15 Wall ball 30#/20# 10 pull
Friday, April 26, 2024A. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu
Thursday, April 25, 2024For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list