• jdh6270

Saturday, June 27, 2020


For time

Run 800m

40 thrusters 45,35

20 burpees

Run 600m

30 thrusters 95,65

15 bar facing burpees

Run 400m

20 thrusters 135,95

10 burpee box jumps 30,24

Run 200m

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A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

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