• CFRutherford

Tuesday 190521

A. Take 15min complete 3-4 sets of the following:

A1. Ring dip/bar dip x6-8 reps or 12-15 bench dips rest 30-60 sec

A2. Strict Pronated pull-up x5 reps with 3 sec lower each rep

B. For time

21 kipping HSPU

42 wall ball 20,14

Run 600m

15 kipping HSPU

30 wall ball

Run 600m

9 kipping HSPU

18 wall ball


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A. Take 12 min to complete 3-4 sets of the following: A1. Plank pull thrus x 10/side A2. DB Romanian deadlifts @ 30X1 x 10 B. 5 Rounds for time 30 Lunges 20 sit-ups 10 SA Devil Presses 50,35 200m run

Wednesday, February 23, 2021

A. Take 12 - 15 min to complete 3 sets of the following: A1. 50’ Overhead barbell lunge 95,65 A2. Supinated strict pull-ups @ 20X1 x 6-8 A3. DB bench press x 10 B. AMRAP 12 min 3 handstand push-ups 3

Tuesday, February 22, 2021

A. EMOM 10 min min 1: 10 Alt DB snatch + 3-5 burpee box jump overs 50,35/24,20 Min 2: :45 wtd FLR B. 3 min AMRAP 10 power snatches 75,55 10 pistols 10 hand release push-ups Rest 1 min x 5 sets

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