11-29-16

Strength Weighted Dips 6X3 AHAP 1X max reps

Wod 6min AMRAP 6 C2B pull-ups 12 Push Press (95/65) 24 Double Unders (3:1 singles)

2min rest

6min AMRAP 3 Muscle-ups 6 Push Jerks (135/95) 24 Double Unders (3:1 singles)

Score the AMRAPS seperately

0 views0 comments

Recent Posts

See All

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13

1.19.21

A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be

1.18.21

Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85