Wednesday, July 24, 2024

Wednesday 

A. EMOM 12 minutes

Min 1- 10 Pendlay rows @ 115#/75#

min 2- Side plank 20-25 sec/side

min 3- Inverted Skill work 45 seconds 

*HS walks, Wall walks, HSPU, HS holds

B. 5 minute AMRAP

6 alternating DB snatches @ 50#/35#

7 toes to bar 

8 walking lunges 

rest 2:00

5 minute AMRAP

Echo Bike 10/8 cals 

8 sumo deadlift high pulls @ 75#/55#

6 front squats @ 75#/55#

Essentials

A. EMOM 12 min

     Min 1: 8-10 strict barbell press from rack; build if feels good

     Min 2: KB farmers walk x 50m

     min 3: EB 15 sec @ HARD EFFORT

B. 10 min AMRAP

      10 alt DB snatch

      10 push-ups 

       200/150m row or 8/6 cal EB