top of page
Search

Thursday, January 12, 2023


A. Take 15 minutes to complete 3 sets of the following 

    A1. 8 per/arm Half kneeling single arm press @ 3010

   A2. 10 Clean grip RDL's @ 3010 tempo @ 135#/95# 

   A3. 45 sec side plank per side 

B. For time 

10 single arm DB hang clean and jerks @ 50#/35# 

10 DB step-ups 24"/20"

20 Single arm DB hang clean and jerks @ 50#/35#

20 DB step-ups

30 Single arm DB hang clean and jerks

30 DB step-ups

+

Cash out 500m/400m row or Bike 30/20 cals

*15 minute time cap

146 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