top of page

Wednesday, December 28, 2022


4 rounds for time

25 Wall ball 20#/14#

200m run

15 Toes to bar

10 Deadlifts @ 185#/125#

5 Wall walks

25 minute time cap 

Masters

A. Complete 4 sets:

A1. DB floor chest press @ 20X1 x 10-12; keep controlled tempo

A2. Pendlay row @ 20X1 x 8-10

A3. Goblet split squat x 6-8/leg

B. 10 min AMRAP

6 ring rows or jumping pull-ups

10 wall ball

6 box step/jump overs

109 views0 comments

Recent Posts

See All

A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin

10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run

A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se

bottom of page