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

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/