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

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page