top of page
Search

Thursday, August 10, 2023


A. Take 18 minutes to complete below alternating with a partner:

For 3-4 sets each row and bike 

Echo Bike 20/14 cals rest while partner works 

Row 24/16 cals rest while partner works 

A. For time

10 single arm DB hang squat clean thruster @ 50#/35#

40 medball overhead ab mat sit-ups

10 single arm DB hang squat clean thruster

30 medball overhead ab mat sit-ups

10 single arm DB hang squat clean thruster

20 medball overhead sit-ups

10 single arm DB hang squat clean thruster

10 medball overhead sit-ups

*12 minute time cap

127 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi

A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

bottom of page