top of page

Friday, December 18, 2020


A. Front squats x 3 reps; begin at approximately 75% of 1 RM and build

B. For time:

Buy-in: 1000m row

Then

21-15-9

Hang squat cleans 135,95

Pull-ups


Masters

A. From rack: 5 front squats x 4 sets, build if form is good

B. Partner WOD

1,000m Row or AB 40 cal

    20 cleans

    40 pushups

  100 single unders

    15 cleans

    30 pushups

    75 single unders

    10 cleans

    20 pushups

    50 single unders

89 views0 comments

Recent Posts

See All

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

bottom of page