top of page

Wednesday, March 10, 2021

Wednesday

A. EMOM 12 min

Min 1: 50’ OH DB walking lunge 50,35

Min 2: 14 DB step ups 50,35/24,20

Min 3: 5-7 chest to bar pull-ups

A. For time:

20 handstand push-ups

20 toe to bar

Run 200m

15 handstand push-ups

15 toe to bar

Run 400 meters

10 handstand push-ups

10 toe to bar

Run 600m


Masters

A1. Seated z-press x 10

A2. DB upright row x 10

A3. Barbell good mornings @ 30X1 x 10

X 3 sets

B. For time

Buy in: Row 500m

Then 3 rounds

15 wall ball

20 kettlebell swings

25 sit-ups

Then

Cash out: row 500m

106 views0 comments

Recent Posts

See All

20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t

A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac

A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne

bottom of page