top of page

Friday, June 4, 2021


A. For time

600m run

50 Deadlifts 135,95

200m run

40 Burpee box jumps 24,20

200m run

30 handstand push-ups

600m run

Extra credit:

3 sets

21’s DB bicep curls

20 tricep kickbacks

Masters

A. EMOM

Min 1: pendlay row x 10

Min 2: row 10 cal

Min 3: DB bench press x 10

B. FT:

21-15-9

Deadlifts 115-135#

Push-ups

Jog 200m or row 250m after each set

94 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