top of page

Friday, October 7, 2022

**NO 6:30pm class tonight

Friday

A. 4 rounds for time

Run 200m

12 deadlifts @ 165#/110#

12 toes to bar

*add 2 reps to Deadlifts and toes to bar each round

Extra credit:

Echo Bike or Assault Bike

4 minutes for max cals

rest 4-5 minutes

x2 sets


Masters

A. 12 min EMOM

     min 1: 45 sec wall sit; may add KB

     min 2: 50m sandbag bear hug carry

     min 3: 20sec side plank/side

B. For time

     400m row

     30 alt DB snatch

     20 DB Box steps

     40 hand release push-ups

     20 DB box steps

     30 alt DB snatch

     400m row

107 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page