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



Handstand push-ups

Hang squat cleans 115,75


Cash out: 600m run


A. Complete:


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


DB push press


136 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page