top of page
Search

Tuesday, March 17, 2020

A.In 15 minutes complete 4 sets of the following

20 DB reverse lunges UB

10 standing strict press w/ 2 sec pause overhead each rep

15 supinated ring rows

B. For time

100 double unders

9 toes to bar

21 KB swings @ 70#/53#

15 burpees

15 toes to bar

15 KB swings

15 burpees

21 toes to bar

9 KB swings

15 burpees

100 double unders

C. 3 sets

5 HEAVY hammer curls

10 DB bicep curls

20 Standing DB overhead tricep extensions


AT HOME WOD

100 burpees for time

EMOM stop and complete 12 air squats

139 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