Tuesday, October 8, 2019
A. EMOM 15 min
min 1: 6-8 DB thrusters 50/h, 35/h
min 2: 30 double unders
min 3: 150m row
B. For time
21-15-9
Kettlebell swings 70,53
Handstand push-ups
Run 400m after each set
A. EMOM 15 min
min 1: 6-8 DB thrusters 50/h, 35/h
min 2: 30 double unders
min 3: 150m row
B. For time
21-15-9
Kettlebell swings 70,53
Handstand push-ups
Run 400m after each set
A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F
A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf
A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20# Run 200m 30 HSPU Run 200m 18 minute time cap Masters Monday A.