Thursday, July 28, 2022


For time: 40 min time cap

     Buy-in:1000m row or AB/EB 45/32 cal

      Then:

      18-15-12-9-6-3

      Hang power snatch 75,55

      Prisoner stepups 24,20

      20 abmat sit-ups after each set

      Then:

      Cash out: 1000m row or AB 45/32 cal

128 views0 comments

Recent Posts

See All

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-