top of page

Wednesday, December 16, 2020


A. Alternate between the following movements for 4 sets:

A1. Strict shoulder press from ground x 10,8,6,4 build to a tough set of 4

A2. Muscle ups x 2-3 or ring pull-ups x 4-6

B. 5 rounds for time

20 Hang power Snatches 75,55

15 toes to bar

10 handstand push-ups

Masters 7:15am

โ€œ12 Days of Christmasโ€

๐ŸŽ„๐ŸŽ๐ŸŽ„

97 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. ย  ย  ย  ย  ย  ย  ย  ย  ย  Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page