top of page

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 time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page