Wednesday, July 13, 2021

Wednesday

A. 20 min to complete

Back squat

x6 @ 75%

x4 @ 80%

x2 @ 85%

x5 @ 80%

x3 @ 85%

x1 @ 90%

B. For time

21-15-9

Wall ball 30,20

Toe to bar

50 double unders after each set

Masters

A. EMOM 12 min

min 1: Alt DB snatch x 10

min 2: Barbell glute bridge @ 10X2 x 12

min 3: 45 sec FLR

B. 7 min AMRAP

Row 200m

15 situps

10 DB squat to press

Rest 2 min

7 min AMRAP

Jog 200m or AB 10 cal

16 DB lunges (8/leg)

12 KBS

87 views0 comments

Recent Posts

See All

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day B. 3 rounds for time 75 Double unders or 75 single unders 15 Pow

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F