Wednesday 15/12/2021

Wednesday

15/12/2021

Main Workout

A.

6:00 Amrap

2 Rope Climbs

8 Burpee Box Jump Overs

16/11cal Assault Bike

Rest 4:00

B.

6:00 Amrap

20cal Row

40 Double Unders

20 1-arm DB Snatch @22,5/15kg

Rest 4:00

C.

6:00 Amrap

8 Bar Muscle Ups

20 DB Goblet Squat @22,5/15kg

8 1-arm DB Burpee to C&J @22,5/15kg

Optional Gymnastics Strength

A.

Strict HSPU or OH Press x 8

Rest 1min

Strict Mu's or Pull ups x 8

Rest 1min

Ring Dips x 8

Rest 1min

V-ups or GHD Sit ups x 20-30

Rest 1min

*complete 3 total sets