Saturday, December 14, 2019
With a partner
15 min AMRAP
30 pull-ups
60 OHS
40 GHD sit-ups
Rest 5 min
15 min AMRAP
25 strict press 75,55
30 reverse lunges 75,55
35 DB hang power cleans50/h, 35/h
With a partner
15 min AMRAP
30 pull-ups
60 OHS
40 GHD sit-ups
Rest 5 min
15 min AMRAP
25 strict press 75,55
30 reverse lunges 75,55
35 DB hang power cleans50/h, 35/h
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