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 with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set

A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro

For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi

bottom of page