top of page

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

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po

A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S

bottom of page