Tuesday, December 15, 2020
A. EMOM 12 min
min 1: row 12/9 cal
min 2: 8/arm renegade rows
min 3: Barbell Romanian deadlifts x 8
B. 15 min AMRAP
15 wall ball 30,20
12 ground to overhead w/plate 45,25
9 burpees onto plate
200m run
A. EMOM 12 min
min 1: row 12/9 cal
min 2: 8/arm renegade rows
min 3: Barbell Romanian deadlifts x 8
B. 15 min AMRAP
15 wall ball 30,20
12 ground to overhead w/plate 45,25
9 burpees onto plate
200m run
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H