Friday, May 13, 2022


A. EMOM 8 min

Min 1: 8 Barbell Romanian deadlifts @ 135#/95#

Min 2: 3-4 Wall walks AFAP or DB overhead carry 75-100’

B. For time

21-15-9

Hang Power Snatches @ 95#/65#

15-10-5

Box-jumps 30"/24"

*Complete a 400m btw each set


Masters

A. Complete 3 sets:

A1. Dual DB Romanian deadlift @ 30X1 x 10

A2. Incline DB bench press x 10

A3. DB side bends x 10/side @ 30X1

B. For time

Bike 22/18 cal

+

21-15-9

Barbell push press

Back squats

+

Bike 22/18 calories

125 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic