top of page

Friday, November 13, 2020


A. Take 12 - 15 min to complete 3-4 sets of the following:

A1: double kettlebell front rack squats @ 20X1 x 8-10 reps

A2: ring dips x 7-10

A3: SA DB bent over row @ 30X1 x 8-10/arm

B. AMRAP 12 min

*95,65*

3 thrusters, 3 toe to bar

200m run

6 thrusters, 6 toe to bar

200m run

9 thrusters, 9 toe to bar

200m

Continue to add 3 reps to thrusters and chest to bar pull-ups until time expires

Masters 7:15am

A. From rack; 5 front squats x 4 sets; build if form is good

B. TOOTSIE’S BIRTHDAY WOD

12 min AMRAP

12 ring rows

12 box jumps/step ups

12 sit-ups

111 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page