Friday, August 12, 2022


A. EMOM 12 minutes

min 1- Farmers walk 50m @ 70#/53# per hand

min 2- Row 12/10 cals

min 3-8-10 standing barbell strict press @ 95#/65#

B. 3 rounds for time

     Run 200m

     12 Burpees

     15 toes to bar

     18 s2oh @ 95#/65#

Masters

A. Complete 5 sets:

     A1. Front squats from rack @ 31X1 x 8; build if feels good and keep strict tempo

     A2. SA DB bent over torso row @ 20X1 x 8-10/arm; HEAVY

B. 12 min amrap

     EB or AB 10 cal

     20 walking lunges

     30 jump rope

C. Accumulate 4 min FLR

123 views0 comments

Recent Posts

See All

A. EMOM 12 minutes min 1- Farmers walk x 50m 70/h,53/h min 2- Max UB strict HSPU or 7-10 kipping HSPU/DB s2oh min 3- Echo bike 10/8 cals B. 15 minute AMRAP 10 Power Snatches @ 95#/65# 15 Box-jumps 24"

For time with a partner complete Buy in: 800m run together Then: 5 rounds of: 20 hang power cleans 135,95 80 double unders 20 HSPU Then: Cash out: 800m run together

**NO 6:30 pm class today** Sunday, October 2. CLOSED A. 5 rounds for time Run 200m 15 Wall ball 20#/14# 10 Deadlifts @ 155#/105# Extra Credit Row 250m/200m @ tough but repeatable effort rest walk 1:00