Wednesday, June 10, 2020
A. Take 12 min to complete 5-6 sets of the following:
Front squats x 3 @ 20X1; build to a TOUGH set of 3; build from last week
B. 12 min AMRAP
15 wall ball 30,20
10 toe to bar
15 box jumps 30,24
10 hand release push-ups
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See AllIn teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20
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A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu
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10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 Single DB step-ups 10 burpees Every 2 rounds run 200m/Row 250m/ Bike 15/10 cal
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