Thursday, July 11, 2019

10 min AMRAP @ Aerobic pace

Run 200m

12 kb swings 53/35

6 pull-ups


Rest 5 min


10 min AMRAP @ Aerobic pace

Assault bike 10/8 Cals

7 wtd sit-ups

6 box-jump 24/20


Rest 5 min


10 min AMRAP @ Aerobic pace

Row 10 Cals

20 double unders/40 single unders

10 thrusters 75,55

20 double unders/40 single unders

110 views0 comments

Recent Posts

See All

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