top of page

Wednesday, March 1, 2023


A. Take 15 minutes to complete 5 sets of the following 

A1. Farmers walk 50m @ 70#/53# per hand 

A2. Push Press x10,8,6,4,2 

-building load per set on push press to a tough 2 for the day

B. 8 minute AMRAP 

2 Wall walks 

10 Single arm DB hang clean and jerks @ 50#/35#

10 toes to bar or 10 v-ups

Masters

A. 12 min EMOM

min 1: 12 DB push press

min 2: EB 8 cal

min 3: 8 DB hang squat clean thrusters

B. 3 rounds

200m row

15 wall ball

10 no push-up burpee box jumps/step ups

148 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page