Tuesday, April 26, 2022
A. EMOM 12 min
min 1-12 front rack reverse lunges @ 115#/75#
min 2- 10-15 decline push-ups
min 3- 15 GHD sit-ups
B. For time
Run 400m
+
30-20-10
Box-jumps 24"/20"
10-20-30
Kb swings @ 70#/53#
+
Run 400m
*16 minute time cap
A. EMOM 12 min
min 1-12 front rack reverse lunges @ 115#/75#
min 2- 10-15 decline push-ups
min 3- 15 GHD sit-ups
B. For time
Run 400m
+
30-20-10
Box-jumps 24"/20"
10-20-30
Kb swings @ 70#/53#
+
Run 400m
*16 minute time cap
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi