top of page
Search

Friday, September 9, 2022


A. 20 minute AMRAP

Run 400m

21 thrusters @ 65#/45#

15 Pull-ups

9 Strict HSPU/Kipping HSPU


Extra Credit

3 sets

15 Bent over DB reverse fly

15 DB shrugs Heavy

30 Banded tricep pushdowns


Masters

A. Complete 3 sets:

    A1. Deadlifts @ 30X1 x 10,10,10

    A2. DB bench press x 12-15

    A3. SA DB bent over row x 10/arm

B. For time

     Row 200m

     20 burpees

     Row 300m

     30 goblet squats

     Row 400

     40 kettlebell swings

     Row 500m

     50 goblet step ups

118 views0 comments

Recent Posts

See All

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

bottom of page