top of page

Wednesday, October 5, 2022


3 rounds for time

Run 800m

30 Pull-ups

30 Back Squats @ 95#/65#

*40 min time cap


Masters

A. 15-12-9

     Clean grip deadlifts; build to a tough set of 9

     DB floor chest press

     Dual DB bicep curls

    * go heavier as reps go down

B. 10 min AMRAP

     Row 200m

     10 no push-up burpees

     Bike 8 cal

128 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page