top of page
Search

Friday, November 26, 2021

For Time w/ partner time cap 40min

Buy in: 200 double unders

Then:

3 Rounds of:

8 bar muscle ups or 16 chest to bar pull-ups

20 hang Power cleans 135,95

+

Run 400m together

+

3 rounds

30 Handstand Push-Ups

40 deadlifts 135,95

+

Run 400m together

+

3 rounds

20 shoulder to overhead 135,95

30 Toes to bar

+

Cash out: 200 double unders


Masters

A1. Deadlifts x 8; build to a tough set

A2. Seated Single OH DB tricep extensions x 15

A3. 10-12 DB bicep curls

X 3 sets

B. For time

Buy in: AB 20 cal

Then:

3 rounds

10 no push up burpees

12 Single DB snatches

14 walking lunges

Then:

Cash out: row 500m

80 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @

A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re

bottom of page