Tuesday, October 12, 2021
A. EMOM 12 min
min 1: row or bike 10/8 cal
min 2: 16 DB renegade rows 50/h,35/h
min 3: 20-25sec side plank/side; may add weight
B. For time:
Run 400m
20 SA devils press 50,35
40 box jumps 24,20
20 SA devils press
Run 400m
Search
Recent Posts
See AllA. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s
190
A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35
970
AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic
570