top of page

Tuesday, April 12, 2022


A. In 12 minutes complete 3 sets of the following

A1. 10 DB split squats per leg @ 2020 50#/35# per hand

A2. 10 ring rows @ 30X1

A3. 10 GHD hip extensions @ 30X1

B. For time

100 DU

+

3 rounds

25 Kb swings 53,35

25 Ab mat sit-ups

+

100 DU

+

3 rounds

25 kb goblet squats 53,35

25 Ab mat sit-ups

+

100 Double unders

**17 minute time cap**

116 views0 comments

Recent Posts

See All

Saturday, April 20, 2024

For time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together

Friday, April 19, 2024

For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u

Thursday, April 18, 2024

A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede

Commentaires


bottom of page