top of page

Wednesday, May 24,2023


A. Take 12 minutes to complete the following

Back Squat

4 sets of 2-3 reps @ 90%-95% of 3RM Back squat

B. 16 minute AMRAP

10 pull-ups

20 Push-ups

30 air squats

400m Run

*Done with vest if using vest for Murph


Masters

A. EMOM 12 min

     min 1: row 10/8 cal

     min 2: 10 wall ball

     min 3: strict banded pull-ups or ring rows @ 30X2 x 5-7

B. 4 rounds for time

     12 SA DB thrusters

     10 push-ups

      8 cal EB

135 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