Tuesday, December 17, 2019
A. EMOM 12 min
min 1: Devils press x5-7; 50/h, 35/h
min 2: Double KB Front rack carry x 50m; 70/h, 53/h
min 3: row 15/12 cal
B. For time
15-12-9-6-3
Power cleans 155,105
Hand release push-ups
Run 200m after each set
Search
Recent Posts
See AllA. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set
660
A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res
880
A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl
960