top of page

Wednesday, January 19, 2022

Wednesday

A. Take 12 min to complete

21-18-15-12

DB bench press

10-8-6-4

Strict pull-ups

20sec side plank/side between each set

B. 12 min AMRAP

8 single arm devil press

10 box-jumps 24,20

12 toe to bar


Masters

A. 3 sets

A1. Gorilla rows x 10/arm

A2. 25 abmat sit-ups

A3. KB Romanian deadlifts @ 20X1 x 10

B. AMRAP 12 min

Row 250m

12 Sumo deadlift high pulls

10 push-ups

123 views0 comments

Recent Posts

See All

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-

bottom of page