top of page

Tuesday, October 5, 2021

A. In 12 min complete 3 sets of the following:

A1. Ring dips x 5-7 or box dips x 10-14

A2. Supinated bent over barbell row @ 20X1 x 10

A3. Wtd FLR x :45-:60; 45,25

B. For time

Buy in: run 800m or 1000/850m row or 45/35cal AB

Then:

30-20-10

SA DB hang clean & jerk 50,35

Box jumps 24,20

Then:

Cash out: run 800m or 1000/850m row or 45/35 cal AB

78 views0 comments

Recent Posts

See All

For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set

A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro

For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi

bottom of page