top of page

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

For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A

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

bottom of page