top of page
Search

Friday, November 22, 2019

A. EMOM 12 min

Min 1: 150m row

Min 2: ring dips x 10/7

Min 3: flutter kicks x 30sec

B. AMRAP 12 min

12 wall ball 30,20

4 wall walks

12 chest to bar pull ups

90 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page