Laces Out
Monday July 18th , 2022 AMRAP 20 at the 0 , 5 , 10 and 15 min mark RUN 400m 10 KBS 70 / 53 20 air squats 30 dubs
Monday July 18th , 2022 AMRAP 20 at the 0 , 5 , 10 and 15 min mark RUN 400m 10 KBS 70 / 53 20 air squats 30 dubs
Friday July 15th , 2022 Front Squats 7 sets x 3 reps Build sets 1 – 5 Sets 5 – 6 – 7 Same weight across B. Cash out ” crazy eights “ 8 min amrap 8 KBS 70 / 53 8 burpees
Thursday July 14 th , 2022 10 Rounds 100m run 15 / 10 push ups 100m run 2 legless rope climbs
Wednesday July 13th , 2022 AMRAP 20 10 – 20 – 30 – 40 – etc Wall balls 20/14 box jumps 24/20 cals on a machine
Tuesday July 12th , 2022 A. ( 7 – 5 – 3 ) 3x B. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest
Monday July 11 th 2022 for time run 400m 21 thrusters 95/65 21 ctb pull ups run 400m 15 thrusters 15 ctb pull ups run 400m 9 thrusters 9 ctb pull ups
Thursday July 7th, 2022 7 rounds for time 250m run 50 double unders 12 overhead squats 95 / 65
Wednesday July 6th , 2022 EMOM 20 Odd row 15/12 cals even 3 heavy power cleans ( 225 / 155 )
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Tuesday July 5th , 2022 A. Back squat wave 7 – 5 – 3 – 7 – 5 – 3 – 7 – 5- 3 B. Partner cash out amrap 12 buy in – 100 cal machine share max reps back squat 135 / 95 bar