top of page

Wednesday, September 18, 2019

A. Take 15 min to alternate between the following two movements for 4 sets:

A1. Strict pull-ups x 2.2.2 @ 30X1; add weight if feels good

A2. Barbell Push Press x 5; build to a TOUGH set

A3. Strict Ring dips x 5; add weight if feels good

B. 12 min AMRAP

Run 100m

5 handstand push-ups

AB 10/8 cal or row 150m

5 toes to bar

128 views0 comments

Recent Posts

See All

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

bottom of page