• jdh6270

Wednesday, August 12, 2020


A. Take 12 min to complete 3 - 4 sets of the following:

A1. Strict pronated pull-ups @ 20X3 x 6-8; done in doubles

A2. DB floor or bench chest press x 10; HEAVY

A3. Front foot elevated goblet split squat @ 30X1 x 8-10/leg

B. Buy in: 3 min AMRAP calories of row or AB

Then

7 min AMRAP

Wall ball 20,14

Every min on the minute, stop and complete 5 deadlifts @ 225,155; start with deadlifts at 3:00 on the clock

Then

Cash out: 3 min AMRAP cal on row OR AB

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For time Buy in: Row 500m + 400m run Then: 5 rounds for time 10 handstand push-ups 15 DB step ups 24,20/50,35 10 SA devils press 50,35 Then Cash out: run 400m + 500m row

Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

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