Wednesday, July 13, 2022


A. Take 15 minutes to complete the following

Back squat

2 sets of 5 @ 80%

2 sets of 3 @ 85%

2 sets of 1 @ 90%

B. For time

    40 wall ball 20#/14#

    40 Deadlifts @ 115#/75#

    40/30 cal row or bike or 400m run

    40 deadlifts @ 115#/75#

    40 wall ball 20#/14#

    16 minute time cap


Masters

A. Complete:

     15-12-9-6

      DB Romanian deadlifts @ 30X1

      DB bench press

      50m farmers walk after each set

B. 3 rounds for time

     Row 400m

     21 kettlebell swings

     15 push-ups

128 views0 comments

Recent Posts

See All

A. 1 Snatch Pull + 1 Power Snatch + 1 Pause hang power snatch Every 75 seconds x8 sets -building load from 95#/65# to a tough set for the day B. For time Run 200m 20 thrusters @ 115#/75# 20 Pull-ups 2

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res