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

93 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/