Friday, April 8, 2022


A. 90 second AMRAP

Echo or AB 12/9 cals

AMRAP devil Press @ 50/h, 35/h in remaining time

rest 90 seconds x 3 sets

*Goal is same reps each set

B. For time

7 wall walks

30 front rack reverse lunges @ 115,75

5 wall walks

25 front squats @ 115,75

3 wall walks

20 thrusters @ 115,75

1 wall walk

*15 minute time cap

Masters

A. Strict press from rack x 12,10,8,6; build to a heavy set of 6

B. 5 min amrap

5 Ring rows/pull-ups

10 SA DB Hang clean & jerk

15 air squats

Rest 3 min x 2 sets

C. Extra credit: Row 200m @ sustainable pace x 4-6 sets; rest 1 min b/t sets

112 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/