Wednesday
A. Take 15 minutes to complete 4 sets of the following
A1. Bar Muscle-up 1-5 reps (or skill work 45 seconds)
A2. Half kneeling single arm DB press x8 reps/arm
A3. Romanian Deadlift x10 reps @ 135#/95#
B. For time
8-12-16-20
Wall ball 30#/20#
Shoulder to overhead @ 115#/75#
Toes to bar or v-ups
Essentials
A. In 12 minutes complete: Front squat
8,6,4,8,6,4
*2nd wave heavier than 1st
+
B. 14 min AMRAP
200m run/ 225m row / 10/8 cals bike
6 alternating DB snatches
6 goblet reverse lunges
200m run / 225m row / bike 10/8 cals
10 alternating DB snatches
10 goblet reverse lunges
200m run / 225m row / 10/8 cals
14 alternating DB snatches
14 goblet reverse lunges
*after round of 14, start back at 6
Related Posts.
related posts