WOW...
Legs are feeling it...
Squat Snatches
Squat Cleans
Squat
...yesterday...
Today...WALL BALLS
Warm-Up
Roll/Mobilize
2min light bike
2 Rnds:
10 GHD Sit Ups
10 Hip Ext
10 Alt. Spidy and Reach
5 Strict Pull Ups
10 Push Ups
15 Air Squats
1 Rnd (easy):
5 Wall Balls
5 Pull Ups
20s Bike
REST
1 Rnd (intense)
5 Wall Balls
3 C2B
20s Bike
5Min Rest
BIKE BUFFET
#1) AMRAP in 4min:
15-12-9
Wall Ball + C2B Pull Ups
Max Cal on Bike w/ remaining time
4 MIN REST
#2) AMRAP in 4min:
15-12-9
Wall Ball + TTB
Max Cal on Bike w/ remaining time
4 MIN REST
#3) AMRAP in 4min:
15-12-9
Wall Ball + Pull Ups
Max Cal on Bike w/ remaining time
D.Witt ~ modifided to 12-9-6 on WB/Abmat & 9-6-3 on pull ups / 4-7-9
tb ~ 3:35 & 7 / 3:05 & 16 / 3:26 & 10 (Keiser m3TBT bike gear 18 for 1&2...20 for #3)
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