Wednesday, April 27, 2022

Updated: Apr 27

Wednesday

A. Deadlift take 15 min to complete the following

x5 @ 75%

x4 @ 80%

x3 @ 85%

x2 @ 90%

x1 @ 90%+

B. 4 rounds for time

10 Power Snatches @ 115#/75#

15 toes to bar

200m run

*16 minute time cap


Masters

A1. KB deadlifts x 10

A2. KB farmers walk x 50m

A3. DB bench press

X 3 sets

B. AMRAP 12 min

16 Russian KBS

10 cal row

16 prisoner box step ups

C. Time permitting:

Accumulate 3 min FLR on rings or ground

168 views0 comments

Recent Posts

See All

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works on movements. When partner comes back from run, he/she will pic