Friday, July 24, 2020

A. Take 12 min to complete 3-4 sets of the following:

A1. Ring dips x 3.3.3

A2. GHD sit-ups x 15-20 or 30 hollow rocks

A3. Dbl DB bent over row x 15

B. AMRAP 12 min

5 box jumps 30,24

10 hang power snatch 115,75

200m run

135 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal