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
Recent Posts
See AllAbvent 25 Plate Sit-ups 50 Sit-Ups 75 Dying Bugs Skill Power Cleans 4x6@70-75% 1RM WOD 5 Rounds :30/:30's Hang Power Cleans (75/115) C2b Pull ups Deficit Zpush Ups
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