top of page
Search

Wednesday, September 8, 2020

Wednesday

A. Take 12-15 min. to complete 3-4 sets of the following:

A1. Ring dips x 6-8

A2. Supinated barbell bent over row @ 20X1 x 10

A3. 20-25 ghd sit-ups

B. For time

Run 400m

50m/arm Farmers Walk 70/53# right

5 muscle ups/15 chest for bar pulllups

30 box-jumps 30/24

5 muscle ups/15 chest to bar pull-ups

50m/arm Farmers Walk 70/53#

Run 400m

Masters 7:15am

A. EMOM 5 min

1 clean pull + 1 clean high pull + 1 power clean; build in small increments only if technique is perfect

B. Baseline test for time

Row 500m

40 air squats

30 sit-ups

20 push-ups

10 ring rows

106 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ  x 4-6.4-6 reps (switch grip after first clust

5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75

A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H

bottom of page