Wednesday, December 22, 2021


A. Complete:

10-8-6-4-2

Strict pull-ups

Sandbag front squats

30m dbl KB/DB overhead carry

B. 12 min AMRAP

5 thrusters 135,95

10 toes to bar

25 double unders

200m run or 12/10 cal bike or row

Masters

A1. Deadlifts x 12,10,8; build

A2. SA DB bench press @ 20X1 x 10/arm

A3. Dbl DB OH carry x 30m

X 3 sets

B. For time

10-20-30

DB walking lunges

Hand release push-ups

Row or bike 20 calories after each set

112 views0 comments

Recent Posts

See All

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes

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