top of page

Monday, December 6, 2021


A. 6 min EMOM

Squat clean thruster x1 + shoulder to overhead x1 EMOM 6 min; building load from 155/105

B. 6 min EMOM

Squat clean x2 reps; building load from last weight of A

C. For time:

21-15-9

Deadlifts 225,155

Wall ball 30,20

Box jumps 24,20

Masters

A1. 30m dbl DB overhead carry

A2. Strict pull-ups @ 20X2 x 5-7; may use a band

A3. FLR x 45-60sec; may add weight

X 3 sets

B. For time

15-12-9

Wall ball

Pull-ups

AB cal

98 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