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
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