• jdh6270

Wednesday, January 20, 2021


A. EMOM 12 min

min 1: Overhead squats x 12 115,75

min 2: AMRAP MU in 45 sec

min 3: 20 ring mountain climbers

B. For time

10 wall walks

30 pull-ups

50 goblet front squats 70,53

30 toe to bar

10 wall walks

Masters 7:15

A. Take 12 min to complete 3 sets of the following:

A1. DB Renegade row x 8-10/arm

A2. DB bench press x 10

A3. Goblet squats @ 30X1 x 10

B. Three 3-min AMRAPs

3-min AMRAP

15 no pushup burpees

15 KB/DB deadlifts

Row cal in remaining time

Rest 2 min

3-min AMRAP

50 single unders

10 SA DB OH walking lunges (5/arm)

AB cal in remaining time

Rest 2 min

3-min AMRAP

15 box step overs

10 hanging/sitting knee raises

Row or AB cal in remaining time

99 views0 comments

Recent Posts

See All

Saturday, May 15, 2021

For Time w/a partner 800m run together 40 Overhead squats 95,65 10 Toes to bar 600m run together 30 Overhead squats 95,65 20 Toes to bar 400m run together 20 Overhead squats 95,65 30 Toes to bar 200m

Friday, May 15, 2021

A. In 15 min complete Push press x5 @ 75% x5 @ 78% x3 @ 83% x3 @ 85% x1 @ 88% x1 @ 90%-93% (individuals choice based on feel but cap @ 93%) B. For time *15 min time cap 12-9-6-3-6-9-12 Deadlift 225,15

Thursday, May 13, 2021

A. Row 500m @ HARD EFFORT; rest approximately 2 min x 2 sets B. 20 min AMRAP 400m run 12 Alt DB snatch 50,35 10 push-ups 5 pull-ups