Saturday, December 3, 2022
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
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. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre
A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow
A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second