Search

Thursday 01272022

15 min Stretch

CORE

Not For Time:

30 Vups

40 med ball dead bugs

50 GHD Sit-ups(single leg vups

60 vtucks

70 AbMat Sit-ups

Recovery

30 min

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell Devil's Press

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Farmers Carry

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: 50 / 35 lb

Box: (20")

112 views0 comments

Recent Posts

See All

WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers

Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l

Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders