• jdh6270

Thursday, August 1, 2019

A. For total time:

3 rounds

12 overhead squats 95,65

9 no push-up burpees

6 front rack barbell step ups 95,65

+

3 rounds

Run 400m

12 hang clean jerks 95,65

10/leg front rack reverse lunges 95,65

+

3 rounds

50 sit-ups

50 double unders

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Friday, December 4, 2020

A. 4 sets DB man maker x 5 ghd sit-ups x 20 Barbell floor chest press x 10 B. For time 10-9-8-7-6-5-4-3-2-1 SA Hang DB clean & jerk 50,35 Hand release push-ups Toe to bar Masters 7:15am A. Complete 3-

Thursday, December 3, 2020

Complete for time: 1000m row or 50/40 cal AB 150 sit-ups 100 lunges alternating legs 75 burpees 800m run **partition any way you like** Extra credit 40-30-20-10 Toe toe touches Bicycle crunches kB pul

Wednesday, December 2, 2020

A. EMOM 12 min min 1: dbl DB overhead carry x 30m 50/h, 35/h min 2: hip extensions x 12; May add weight min 3: ring pull-ups x 5-7 B. For time 21-15-9 Deadlifts 225,155 Chest to bar pull-ups After eac

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