• jdh6270

Thursday, March 19, 2020

A. Minutes 00:00-12:00

10 minute cap

3 rounds for time

10 CTB pull-ups

20 Flat DB bench press 50#/35#

30 air squats

Minutes 12:00-24:00

10 minute cap

50 step-ups 24"/20"

40 medball squat cleans 30#/20#

30 medball sit-ups 30#/20#

20 burpees

Minutes 24:00-36:00

10 minute cap

Row 10 cals

21 push press @ 95#/65#

Row 20 cals

15 push press @ 95#/65#

Row 30 cals

9 push press @ 95#/65#


AT HOME WOD

5 rounds

20 sec jumping jacks

Rest 10 sec

20 sec hollow rock

Rest 10 sec

20 sec push-ups

Rest 10 sec

20 sec sit-ups

Rest 10 sec

174 views0 comments

Recent Posts

See All

Saturday, May 15, 2021

For Time w/a partner 800m run together 40 Overhead squats 95,65 10 Toes to bar 600m run together 30 Overhead squats 95,65 20 Toes to bar 400m run together 20 Overhead squats 95,65 30 Toes to bar 200m

Friday, May 15, 2021

A. In 15 min complete Push press x5 @ 75% x5 @ 78% x3 @ 83% x3 @ 85% x1 @ 88% x1 @ 90%-93% (individuals choice based on feel but cap @ 93%) B. For time *15 min time cap 12-9-6-3-6-9-12 Deadlift 225,15

Thursday, May 13, 2021

A. Row 500m @ HARD EFFORT; rest approximately 2 min x 2 sets B. 20 min AMRAP 400m run 12 Alt DB snatch 50,35 10 push-ups 5 pull-ups