Monday, November 11, 2019

A. EMOM 12 min

Min 1: close grip barbell floor chest x 8-10

min 2: goblet wall sit x 45sec (70,53)

min 3: DB renegade row x 10 (50/h,35/h)

B. For time

25-20-15-10-5

Hand release push-ups

5-10-15-20-25

Single DB Hang clean & jerk 50,35

Run 200m after each set

125 views0 comments

Recent Posts

See All

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal