Wednesday 190522

A. Every 2 min: Back squat

3 @ 70%

1 @ 85%

3 @ 75%

1 @ 87%

3 @ 80%

1 @90%

B. AMRAP

8 min

Row 200m

10 burpees over the erg

10 Russian twists

Rest 2 min

AMRAP 8 min

AB 12/10 cal or run 200m

10 SA DB hang clean & jerks 50,35

20 double unders

79 views0 comments

Recent Posts

See All

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl