Tuesday, December 10, 2019

A. EMOM 16min

min 1: Barbell strict press @ 21X2 x 3-5 reps; HEAVY keeping strict tempo

min 2: strict ring pull-ups x 4-6

min 3: Handstand hold x 30-45sec or practice handstand walk

min 4: double bent over KB row x 10

B. For time:

10 wall walks

Then:

Accumulate 2 min FLR

15 shoulder to overhead 155,105

100m farmers walk 70/h, 53/h

15 shoulder to overhead 155,105

Accumulate 2 min FLR

128 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @

4 rounds with a partner 20 power cleans 135/95 30 alternating push-ups 40 wall ball 30/20 50 double unders or 50 single unders each