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. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/
250
In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20
590
A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu
920