top of page

Friday, May 27, 2022


A. 5 rounds for time

Run 200m

12 thrusters @ 95#/65#

3 wall walks

B. 3 sets for quality

15 DB lateral raises

15 DB hammer curls


Masters

A. 3 sets

A1. DB death March x 8 steps/leg

A2. DB SA bent over row x 10/arm

A3. Barbell strict press from rack x 10; build to a tough set

B. 12 min AMRAP

10 cal row

15 sit-ups

20 DB snatches

119 views0 comments

Recent Posts

See All

A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin

10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run

A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se

bottom of page