top of page
Search

Monday. May 22, 2023


A. Take 12 minutes to complete 4 sets of the following 

     A1.  Handstand walk skill work or 60 seconds or DB overhead carry 50m

     A2. Strict Supinated pull-up or banded supinated pull-up x6-10 reps (45 second cap) 

    A3. Goblet wall sit 45 seconds @ 70#/53# 

B. For time:

20 burpees

30 Wall ball 20#/14#

Run 400m

50 alternating DB snatches @ 50#/35# 

Run 400m

30 Wall ball 20#/14#

20 burpees

*18 minute time cap


Masters

A. EMOM 12 min

     min 1: 8-10 renegade rows

     Min 2: 50m OH DB carry

     Min 3: DB Romanian deadlifts x 10

B. 10 min amrap

     24 single unders

     12 dual DA DB hang clean & jerks

     100’ shuttle runs

132 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page