top of page

Wednesday, April 20, 2022

Wednesday

A. Take 10-12min. to complete the following:

Deadlift x 2 tng reps x 5 sets @ 87.5%-90% of 1RM

B. For time

30 kipping HSPU

40/30 cal row or bike

50 thrusters @ 75#/55#

600m run

Masters

A. EMOM 12 min

Min 1- 10 tng barbell deadlifts

Min 2- 30sec FLR

Min 3-DB overhead carry x 50m

B. AMRAP 12 min

Row 200m

15 kettlebell swings

10 wall ball

C. Extra credit:

3 sets

10/arm DB bicep curls

15 single DB OH tricep extensions

15 DB bent over flies

158 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