Sreda 03.12.2019

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