top of page
Search

Wednesday, July 20, 2022


A. Take 15 minutes to complete the following

Back squat

x5 @ 75%

x4 @ 80%

x3 @ 85%

x2 @ 90%

x1 @ 92.5%+

B. For time

   Run 200m

   10 Single arm DB thrusters @ 50#/35#

   10 toes to bar

   Run 200m

   20 Single arm DB thrusters 

   20 toes to bar

   Run 200m

   30 Single arm DB thrusters

   30 toes to bar

   **15 minute time cap

Masters

A. Complete 4 sets:

    A1. Clean grip deadlifts @ 30X1 x 8; build

    A2. Dual DB OH carry x 50m

    A3. 30 sec side plank/side

B. 3 rounds for time

     10 burpee box jumps/step ups

     12 DB push press

     10 cal EB

     12 pull-ups/ring rows

170 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page