5-7-14

STRENGTH 14 min to complete (3x) (All KB work to be done AHAP) 3 Turkish Get Up each arm 100 feet waiter walk each arm 10 KB Push Press each arm 60 sec handstand hold (add shoulder touches if you find this simple)

CONDITIONING 13 min AMRAP 1000m row then As Many Reps As Possible 18 Wall Ball (20#-10’/14#-9′) 12 Sit-up (Strict, Amrs crossed over your body)

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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