top of page
Search

Tuesday, August 3, 2021


A. Take 12 minutes to complete 4 sets of the following

-Single arm Farmers walk+Single arm DB OH carry 50m/arm

-Weighted Plank on elbows 45-60 seconds (at most 1 break)

-Sorenson Hold 30 seconds (add weight if feels good)

B. For time 18 minute time cap

10 single arm DB devil press 50#/35#

20 Box-jumps 24"/20"

10 single arm DB devil press

20 box-jumps

30 Wall ball 20#/14#

10 single arm DB devil press

20 box-jumps

30 wall ball

40 toes to bar

EC= Run 30 seconds @ tough but repeatable pace

rest walk 30 seconds

x8-10 sets



88 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page