top of page

Thursday, August 19, 2021


Minutes 00:00-12:00

10 min time cap

4 rounds

Row 16/12 cals

15 GHD sit-ups or 25 ab mat sit-ups

+

Minutes 12:00-24:00

10 min time cap

3 rounds

Bike 15/10 cal

6 Devil press @ 50#/35# per hand

+

Minutes 24:00-36:00

10 min time cap

2 rounds

50 air squats

35 Push-ups

20 hang Power Cleans @ 95#/65#

93 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