Sunday 191215 WB passing sit-ups, lunges

Sunday 191215 WB passing sit-ups, lunges

“Pass that…”
20 Min AMRAP with a partner
100 Wall Ball Passing Sit ups 20/14
200 Ft DB Front Rack Lunges 50/35
80 Wall Ball Passing Sit ups
100 ft SA DB OH Lunges
60 Wall Ball Passing Situps
50 Ft 2 DB OH Lunges

Thursday 191212 bike, db snatch

Thursday 191212 bike, db snatch

“60/60”
12 RFT *Alternate Full Rounds with a partner
resting partner holds in hollow on ground on even rounds
and holds in arch on ground in odd rounds
10 Cal Bike
10 DB Snatch 70/50

Tuesday 191210 pull-up,  kB swings, ttb, bmu

Tuesday 191210 pull-up, kB swings, ttb, bmu

Strict Pull Up Work
5×5 ; :90 rest; 15 min Cap
L1 Negatives
L2 3 Position Segemented Pullls
L3 Light Band
L4 BW
L5 Weighted

“21 for 15”
15 Min AMRAP
9 KB Swings 70/53
7 TTB
5 Bar Muscle Ups*
*Scale with 5 Pull Ups and 5 Push Ups