Friday, August 9, 2019
A. EMOM 12 min
min 1: 10 DB/KB bent over rows
min 2: AMRAP 30 sec dbl KB FR squats 53/h, 35/h
min 3: 20 double ring mountain climbers
B. “Nancy” 20 min time cap
5 rounds
15 overhead squats 95,65
400m run
A. EMOM 12 min
min 1: 10 DB/KB bent over rows
min 2: AMRAP 30 sec dbl KB FR squats 53/h, 35/h
min 3: 20 double ring mountain climbers
B. “Nancy” 20 min time cap
5 rounds
15 overhead squats 95,65
400m run
For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"
A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F
A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf