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
***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