WOROUT OF THE DAY
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For Time:
******20 minute time limit*****
50 wall balls
Complete 2 rounds of:
12-9-6
Power Snatch
Box jumps
50 wall balls
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*You are looking to finish within a 15 minute time frame*
*316 total reps*
*Choose the prescribed weight and given height wisely. Scale down as needed.
*Consistency, efficiency and intensity above all*
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Barbell:
M: 115
W: 85
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Medicine ball
M: 20 lbs
W: 14 lbs
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Box height
M: 30 inches
W:24 inches
WORKOUT OF THE DAY Part A - Deadlifts 5-3-3-3-3-3-3-3-3-3 Part B. 12 Minute AMRAP: - Run 200 Meters 12 Burpees 6-6 pistols 1 Rope Climb
WORKOUT OF THE DAY 7 Min AMRAP 5o Double Unders 12 Double KB Front Squats 2 Min Break 7 Min AMRAP 8/6 Calorie Bike 5 Bar Muscle ups 2 Min Break 7 Min AMRAP 12/8 Calorie Row 12 Push Press @95/65
Workout of the day - Run 800 Meters 15 Clean and Jerks @135/95 30 Box Jumps 15 Clean and jerks @135/95 Run 800 Meters ***Keep a 3:00 minute Pace on both 800 meters and aim to finish under a 20 Min Tim
