Thursday, July 9, 2020
A. EMOM 12 min
min 1: 30 hollow rocks
min 2: 16-20 plank ups
Min 3: Double DB OH carry x 30m
B. For time:
100 double unders
10 wall walks
10 burpee pull-ups
100 double unders
10 burpee pull-ups
10 wall walks
100 double unders
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See AllA. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18
210
A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @
1120
4 rounds with a partner 20 power cleans 135/95 30 alternating push-ups 40 wall ball 30/20 50 double unders or 50 single unders each
690