Warmup
Core Tabata
Plank all sides
Strength
Emom 15
5 Push press build (from floor )
5-8 strict pull-ups /band
5 -8 strict HSPU /box
Pick a number that you can maintain through the 15 min!
WOD
RX
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bar
Rest 2:00 between AMRAPs.
INTERMEDIATE
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)10
toes-to-bar
– Rest 2:00 between AMRAPs.
BEGINNER
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises–
Rest 2:00 between AMRAPs.
Extra Skills
For time
10 RMU
Or 10 ring pull-ups
Σχόλια