top of page
Search

Thursday, April 8, 2021


A. Take 12 min to complete 3 sets of the following

A1. DB bench press x 15

A2. Barbell pendlay row @ 20X1 x 10

A3. Front foot elevated goblet split squat @ 30X1 x 8-10/leg

B. For time:

30-20-10

SA DB OH walking lunge steps 50,35

60-40-20

Sit ups

120-80-40

Double unders

102 views0 comments

Recent Posts

See All

AMRAP rounds minutes 00:00-15:00 12 minute AMRAP alternating whole rounds 10 DB thrusters @ 50#/35# per hand 7 burpee box-jump on and over 24"/20" box Minutes 15:00-27:00 12 minute AMRAP partition as

A. 1 Power clean + 1 Hang Power Clean + 2 S2oh Every 1:15 x8 sets -building load from 135#/95# to a tough set B. 10 minute AMRAP 16 jumping lunges 8 deadlifts @ 185#/125# 3 wall walks or 9 DB s2oh Ess

6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

bottom of page