November 22nd, 2017

WEDNESDAY

Fitness:

“Good Wamrup
+
7 min AMRAP
15/10 cals row
8 DB Snatch per side
3 min rest
7 min AMRAP
15 WB’s
20 DU’s (sub sled push)
3 min rest
7 min AMRAP
8 PC
8 KB FR Lunge in place (lunge back)
+
Core
3 sets
60 sec FLR (add 30 sec each set)
L sit- 20-30 sec
SA FW 150′”

Competition:

“Good Wamrup
+
7 min AMRAP
15/10 cals AB
10 Thrusters UB 115/75
3 min rest
7 min AMRAP
15 WB’s (try to do these UB)
20 DU’s (sub sled push)
3 min rest
7 min AMRAP
8 PC 115/75
8 KB FR Lunge in place (lunge back) 4 per side
+
Core
3 sets
60 sec FLR (add 30 sec each set)
L sit- 20-30 sec
SA FW 150′”