• jdh6270

Wednesday, January 15, 2021


A. Take 12-15 min to complete:

5-4-3-2-1

Bar muscle ups or double strict pull-ups

50m Farmers walk 70/h, 53/h

B. For time

Buy-in: 1000m row

Then:

5 rounds

5 cutis Ps 95,65

10 atomic sit-ups 45,25

15 toe to bar


Masters

7:15am

Two 10-min AMRAPs w/Partner (one works at a time, don’t move on until current movement is complete)

0-10 min

10 Box jumps

10 Pushups

10 KB swings

Rest 2 min

12-22 min

10 Alt SA DB Snatches

20 Air squats

30 single unders

114 views0 comments

Recent Posts

See All

Tuesday, May 11, 2021

A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any

Saturday, May 8, 2021

AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks

Friday, May 7, 2021

A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M