Friday, December 17, 2021

l

A. Take 12 min to complete e 3 sets:

A1. Ring FLR x 60 sec

A2. 5 SB cleans

A3. 50’ SA OH DB walking lunges 50,35

B. For time

21-15-9

Overhead squats 95,65

Row/bike cal

Pull-ups

Masters

A1. DB hammer curls x 10/arm

A2. Tricep banded pushdowns x 25

A3. Banded face pulls

A4. FLR on rings x 30 sec

X 3

C. For time

21-15-9

Row for cal

No push up burpees

Wall ball

97 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic