Monday, May 1, 2023
Warm up - 40 Crunches
Skill:
4 min AMRAP
4 Wall Balls
8 Lunges
12 Pendlay Rows @ 70% 1 RM
WOD
16 min AMRAP
Wall Walks (1, 2, 3, 4,...)
Power Cleans (3, 6, 9, 12,..)
I.e.
1 Wall Walk
3 Power Cleans (75/115)
2 Wall Walks
6 Power Cleans
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See AllWOD 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
ABVENT 1 min Bicycles 2 mins Alt. Knees to Elbows 1 min. Vertical scissors I'll 2 mins. Dying Bugs 1 min Hollow Rock WOD By 2 mins Stations Push Press (75/115) KB Swings Pudh ups Back Squats Then, 1
ABVENT 2 mins Plank tabata BICYCLES 2 mins Jack Knives Skill 1-arm DB Snatch 4x6@70-75% WOD 15 min AMRAP 8 GI Janes 16 Double Unders or Lateral Bar Hops 2 Power Cleans (95/135) **After Each Round add