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 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @

4 rounds with a partner 20 power cleans 135/95 30 alternating push-ups 40 wall ball 30/20 50 double unders or 50 single unders each