Wednesday, February 5, 2020
A. EMOM 12 min
Min 1: Ring FLR x 45sec
Min 2: Double bent over DB/KB row x 10
Min 3: Row 12/10 calories
B. AMRAP 6 min
15 burpees
AB 10/8 cal
Rest 3 min
AMRAP 6 min
10 hang power snatch 75,55
10 toes to bar
A. EMOM 12 min
Min 1: Ring FLR x 45sec
Min 2: Double bent over DB/KB row x 10
Min 3: Row 12/10 calories
B. AMRAP 6 min
15 burpees
AB 10/8 cal
Rest 3 min
AMRAP 6 min
10 hang power snatch 75,55
10 toes to bar
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-