2019 One Last Shot for Abs Week 4 Day 3
TEAM WEDNESDAY
1. Warm Up: Body Armor
2 Sets Each Side:
12kcal bike
5 wall climb
2. Metcon
1.) 200m Row*
10 DB Thrusters*
Max reps Pull-ups
2.) 20/15 Cal Bike*
Max reps Single Arm DB Hang
Clean and Jerks (alt. every 5
reps)
3.) 25 burpees*
Max Alt. DB Lunges
4.) 15 DB Squat Cleans*
Max Reps push ups
5.) 40 Alt. DB Power Snatches*
Max Russian Twists with same
DB
6.) Row 400m*
Max Reps DB Power Cleans
7.) 20 DB Front Squats*
Max Reps Muscle-ups (Scale:
Pull-Ups)
8.) 50 Air Squats*
Max Reps DB Push Jerks
9.) 20 Burpee Deadlifts*
Max Reps Devil Press
10.) 30 TTB*
Max Reps Alt. DB Hang Power
Snatches
*3min. AMRAPs. x 1min. Rest
*RX is 45/30s
4. Mobility
banded site plank walk