Thursday, November 5, 2020


Min 0:00-10:00

3 rounds

Row 250m

10 Power snatches 115,75

Min 11:00-21:00

3 rounds

AB 20/15 cals

20 HR push-ups

Min 22:00-32:00

3 rounds

Run 200m

12 single arm Db hang clean and jerks 50,35

12 single arm Db thrusters 50,35

103 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35