Month: September 2021

14min AMRAP

12 Wallballs (20/14)
24 DU
12 T2B

15 mins for Handstand Skillwork
-Holds
-Walks

4 sets of:
30/20 Cal AB
50’ HS walk (Sub taps and box rotations for walks)(Can also do 100’ Bearcrawl)

*Rest in between sets
*25min Cap

Front squat
5-3-1-1-3-5
(5’s RPE 6)
(3’s RPE 7-8)
(1’s RPE 8-9)

7min AMRAP:
5 Burpee Box Overs
10 Alt DB Snatch (50/35)

*Modify As Needed

Make sure to stop by Locomotion fitness on Sat to support Coach Bruder as he lifts all the weights! If not you can help the cause to fight addiction in our communities by donating HERE!

For Score: (With A Partner)

On a 24min Clock..

12 Rds:

3 MU
5 Hang Squat Cleans (135/95)

*Partners Alt Rounds
*Modify as Needed

At the 15 min Mark complete

100 HSPU
100 T2B

*Modify as Needed

12min AMRAP:

200m Run
12 OHS (135/95)
200m Run
9 OHS (155/105)
200m Run
6 OHS (185/125)
200m Run
AMRAP OHS (205/145)

*modify as needed