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Monday, August 16, 2021

Awesome weak, Commitment to the challenge is going very well!!!


Skill

3 mins abs (any, switch if want to)

5-rep max Power Clean


WOD

21 Min AMRAP

3 Strict Pull ups

6 Strict shoulder Presses (65/95)

9 1-arm Rows (35/50)

12 Dumbell Snatches

*on all the even mins (2,4,6 etc) 3 Burpees


abs/booty

2 Rounds

1 rd Ab circle

3 min Hole sit


Cardio

24 mins Row/bike medium


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ABVENT 8 Rounds of 10 vertical scissors 10 Horizontal scissors 10 Heel Rocks :10 Crunch hold 10 Jack Knives :10 Crunch Hold WOD 3 Rounds of 10 Jumping Lunges 15 Back Squats (95/135) 10 Jumping Lunges

WOD Power Snatches pyramid lbs goes up and down F - 55/65/75/95/115/95/75/65/55 M-65/75/95/105/115/105/95/75/65 ***3 burpees sfter every set 4 reps each step Then, 2 min good burn (snatches-u choose

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