Monday, October 17, 2022


A. 1 Power Clean + 1 Hang Power Clean + Front squat x6,6,4,4,2,2

every 1:30 x6 sets

-building load from 155#/105# to a tough set for the day

B. For time

Run 200m

21 Deadlifts @ 185#/125#

7 Wall walks

75 Double unders

Run 200m

15 deadlifts

5 Wall walks

60 Double unders

Run 200m

9 deadlifts

3 wall walks

45 Double unders

18 minute time cap


Masters

A1. SA DB seated shoulder press x 8-10/arm

A2. Pendlay row @ 20X1 x 10

A3. Goblet wall sit x 45sec

X 3 sets

B. 3 rounds for time

     40 air squats

     30 sit-ups

     20 push-ups

     10 cal EB

137 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 5 sets of 2-3 Back squats @ 95% of 3RM B. 15-12-9-12-15 for time Shoulder to overhead @ 135#/95# Box-jumps 24"/20" Toes to bar Masters A. Complete 3 sets: A1. Barbell Ro

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @