Thursday, January 27, 2022
A. 10 rounds for time
3 squat clean thruster 155,105
6 box jumps 24,20
9 cal bike or row
B. Extra credit
3 sets
15 bent over DB flies
20 DB hammer curls
30 banded tricep pushdowns
A. 10 rounds for time
3 squat clean thruster 155,105
6 box jumps 24,20
9 cal bike or row
B. Extra credit
3 sets
15 bent over DB flies
20 DB hammer curls
30 banded tricep pushdowns
A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s
A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35
AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic