Friday, October 31, 2020


A. EMOM 12 min

min 1: 3 wall walks

min 2: FW x 50m 70/h, 53/h

min 3: 5 x devils press 50/h, 35/h

B. For time

21-15-9

Hang power snatch 95,65

Chest to bar pull-ups

Run 200m before each set

Masters 7:15am

Friday

A. Master’s t-shirt discussion

B. 5 hang cleans x 4 sets; build if form is good

C. 12 min AMRAP

5 devils press

10 med ball cleans

10 ring rows

20 walking lunges 10/leg

81 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35