top of page
Search

Wednesday, September 23, 2020


A. EMOM 12 min

min 1: 5-7 strict toe to bar

min 2: 10 Alt DB snatch 50,35

min 3: Ring dips x 6-8

B. For time

16 overhead barbell lunges 95,65 8/leg

15 bar facing burpees

12 power snatch 95,65

16 overhead barbell lunges

12 bar facing burpees

9 power snatch

16 overhead barbell lunges

9 bar facing burpees

6 power snatch


Masters 7:15am

A. In 12 minutes complete 3-4 sets of the following:

A1. Dbl KB front rack squats @ 20X1 x 5 reps

A2. Barbell seated z-press @ 10X1 x 5 reps

B. For time:

25 single unders

14 KB reverse lunges

15 push-ups

25 single unders

10 KB reverse lunges

10 push-ups

25 single unders

6 KB reverse lunges

5 push-ups

100 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