8-11-16

Strength 2x 5 I,Y,T (2.5#/5#) 20 wrist twist 30 good mornings (45/65) 40 band pull a parts

Wod 18 min AMRAP Run 400m at the beginning and 9min mark. 12 KBS (70/53) 6 Burpees 3 Bar Muscle-up scaling for the bar muscle-up is 1 C2B pull-up + 1 dip

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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