Tuesday, July 30, 2019

Performance

EMOM for 9 min, alternate between:
45 sec work 15 sec rest
DB bent over rows
DB hammer curls
ME Unbroken push-ups

For time
50 Wall balls, 20/14#
40 Pull-ups
30 Box jumps, 30/24″”
20/17 Cal Assault Bike
10 Devils presses, 50/35#
20/17 Cal Assault Bike
30 Box jumps, 30/24″”
40 Pull-ups
50 Wall balls, 20/14#

Intermediate

EMOM for 9 min, alternate between:
45 sec work 15 sec rest
DB bent over rows
DB hammer curls
ME Unbroken push-ups

For time
50 Wall balls, 14/10#
40 Pull-ups
30 Box jumps, 24/20″”
20/17 Cal Assault Bike
10 Devils presses, 35/20#
20/17 Cal Assault Bike
30 Box jumps, 24/20″”
40 Pull-ups
50 Wall balls, 14/10#

Fitness

EMOM for 9 min, alternate between:
45 sec work 15 sec rest
Ring rows
DB hammer curls
12 assisted push-ups

For time
40 Wall balls, 10/4#
30 Pull-ups
20 Box jumps, 20/16″”
15/12 Cal Assault Bike
10 Devils presses, 20/15#
15/12 Cal Assault Bike
20 Box jumps, 20/16″”
30 Pull-ups
40 Wall balls, 10/4#

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