Friday, January 17, 2020

Saturday 200118


Warm-Up: Min 0-8
AMRAP 8:00
10 Goblet Squats
15 Calorie Row
30 Double Unders

Strength: Min 22-40
Front Squat E3MOM (6 Sets)
3 Front Squat at 80% 1RM
6 Wt Zombie Sit-Ups

MetCon: Min 55-69
For Time (14:00 Cap)
40/24 Calories on AAB
30 GHD Sit Ups
20 Back Squat 225/155
30 GHD Sit Ups
40/24 Calories on AAB

Extra: Min 80-90
For Time (10:00 Cap)
30 Bench Press 155/105
30 Ring Dips
30 HSPU
30 Push-Ups

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Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...