top of page

Saturday, October 2, 2021


Each for time with a partner

Min 00:00-20:00

15 min time cap

16-12-8-4

Sandbag cleans over shoulder

24-18-12-6

Burpee box-jump overs 24/20

12-9-6-3

Walk walks


Min 20:00-40:00

15 min time cap

4 rounds

Row 400m/350m-100 double unders or 100 single unders

16 Devils press 50/35 per hand

64 views0 comments

Recent Posts

See All

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po

A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S

bottom of page