top of page

Wednesday, February 9, 2022


A. Take 12 - 15 min to complete 3 sets:

A1. 50m farmers walk 70/h, 53/h

A2. Seated barbell z-press x 10; starts at 75,55

A3. Ghd sit-ups x 20

B. For time

Buy-in: 600m run

Then:

5-10-15-20

Handstand push-ups

Hang squat cleans 115,75

Then:

Cash out: 600m run


Masters

A. Complete:

15-12-9-6

DB bench press

SA DB upright row

60 sec FLR between each set

B. 12 min AMRAP

Buy in: 25 cal AB

Then in remaining time AMRAP

4-6-8-10-12-14-16…..

DB push press

Deadlifts

136 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page