Wednesday, August 21, 2019
A. Take 12-15 min to complete 4 sets:
A1. Barbell seated Z-press @ 20X1 x 10
A2. Fat grip SA DB bent over row @ 30X1 x 8-10/arm
A3. Ring FLR X 45 sec
B. AMRAP 15 min
Run 400m
30 sit-ups
20 push-ups
10 pull-ups
A. Take 12-15 min to complete 4 sets:
A1. Barbell seated Z-press @ 20X1 x 10
A2. Fat grip SA DB bent over row @ 30X1 x 8-10/arm
A3. Ring FLR X 45 sec
B. AMRAP 15 min
Run 400m
30 sit-ups
20 push-ups
10 pull-ups
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