Tuesday, February 11, 2020
A. EMOM 12 min
Min 1: 15 wall ball 30,20
Min 2: 10 box jumps 24,20
Min 3: AB 10/8 cal
B. For time:
10-9-8-7-6-5-4-3-2-1
Handstand push-ups
Toes to bar
25 double unders after each set
A. EMOM 12 min
Min 1: 15 wall ball 30,20
Min 2: 10 box jumps 24,20
Min 3: AB 10/8 cal
B. For time:
10-9-8-7-6-5-4-3-2-1
Handstand push-ups
Toes to bar
25 double unders after each set
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2