Wednesday, July 10, 2019
A. EMOM 12 min
Min 1: Devils press x 5 50/h,35/h
Min 2: strict toes to rings @ 2010 x 4-6
Min 3: row 150m
B. For time
25-20-15-10-5
Wall ball 20,14
No push-up Burpees
Run 200m between sets
A. EMOM 12 min
Min 1: Devils press x 5 50/h,35/h
Min 2: strict toes to rings @ 2010 x 4-6
Min 3: row 150m
B. For time
25-20-15-10-5
Wall ball 20,14
No push-up Burpees
Run 200m between sets
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
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