• jdh6270

Friday, November 15, 2019

A. Row 500m; rest approximately 2:00 @ HARD but sustainable pace x 4 sets

B. 10 min AMRAP

10 pull-ups

8 deadlifts

6 power cleans

4 push jerks

2 back squats

135,95

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Saturday, January 23, 2021

In teams of two complete: 17 min AMRAP 4-8-12-16-20... PS @ 115#/75# Toes to bar AB Cals Rest 3 min 17 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 135#/95# Box jumps

Friday, January 22, 2021

A. Front squats x 5,4,3,2,1; building to a HEAVY single B. 10 min AMRAP 2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement Burpee over bar Hang cleans 135,95 Pistols (Alt legs) Masters

Thursday, January 21, 2021

A. Row 1000m or 50/40 cal AB 50 deadlifts 155,105 100 sit-ups Row 1000m or AB 50/40 cal AB 50 box jumps 24,20 B. Extra credit: 3 sets 30 banded tricep pushdowns 30 banded face pulls 15 DB bent reverse

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