Muscle up triplet
9 / 18 / 24 Amrap 20 18 cal machine 18 step ups 50 / 35 DB / KB x 1 Front rack 6 ring muscle ups
9 / 18 / 24 Amrap 20 18 cal machine 18 step ups 50 / 35 DB / KB x 1 Front rack 6 ring muscle ups
9 / 17 / 24 8 x 3 back squat build to set 5 across sets 6 – 7 – 8 B. row relay Row 250m switch 10m away with partner
9 / 16 / 24 For time Run 750m 3 rounds 10 deadlifts 15 push ups 20 air squats run 500m 2 rounds 10 deadlifts 15 push ups 20 air squats run 250m 1 round 10 deadlifts 15 push ups 20 airsquats 185 / 125
9 / 12 / 24 A. Deadlift 4 x 6 70% Across 6 x 4 80% Across B. amrap 9 1 – 2 – 3 – 4 – 5 – etc burpee pull up 10m shuttle run
9 / 11 / 24 AMRAP 20 Run 250m 5 clean and jerks 155 / 105 50 double unders 5 clean and jerks 155 / 105
Mixed Monostructural Read More »
9 / 10 / 24 A. Bulgarian Split Squat 5 sets of 6 lunges each leg B. Teams of 2 – amrap 15 Share 50 cals share 50 OHS 75 / 55
Bulgarian Split Squat Read More »