Wednesday 190529

A. Back squats x 3 for 10 sets @ 60-70%; rest about 60 sec between sets

B. For time:

Row 500m/AB 25,20 cal

30/arm DB hang clean & jerks 50,35

Run 800m

30 box jumps 30,24

Row 500m/AB 25,20 cal

114 views0 comments

Recent Posts

See All

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

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