Wednesday April 18, 2018

Warm Up 111 (No Measure)

2 RNFT:

8 KBS R arm

8 KBS L arm

12 KB Sit Ups (straight legs)

15 Glute Bridge

+

Accumulate 2 min of Goblet Squat pose

Overhead Squat (5×4)

-Heavy across

Metcon (Weight)

6×20 KBS

Rest 1 min between efforts

-Straight arms and go heavy.

-Record your heaviest swing.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Medball Cleans

20 Russian Twists

30 Lunging WallBalls

@20/14

-Perfect form on you medball cleans, come to full extension.

Scale 1:

8

16

24

@ 20/14

Scale 2:

6

12

18

@ 14/10