top of page

Friday, December 9, 2022


A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch

Every 75 seconds x8 sets

-building load from 95#/65# to a tough set for the day

B. For time

Run 200m

20 thrusters @ 115#/75#

20 Pull-ups

20 burpees

Run 200m

15 thrusters

15 Pull-ups

15 Burpees

Run 200m

10 thrusters

10 pull-ups

10 burpees


Masters

A. 10 min EMOM

     min 1: 5 moderate back squats from rack

     min 2: 8-10 DB bench press

B. “Janie Kate”

     For time

      7 rounds

      7 DB Thrusters

      7 Burpees

      200m Row

128 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Comments


bottom of page