Wednesday 10.21.20

 

STRENGTH 

Snatch Complex:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat

* 15 minutes to build to a heavy set.

 

INGUZ WOD

“Middle Management”

For Time:
40/30 Calorie Row (30/21 Calorie Bike)
20 Squat Snatches (115/85#)
40/30 Calorie Row (30/21 Calorie Bike)

* There is a 12 minute time cap on this workout. Post time to the whiteboard.

 

AFTER PARTY – Body Armor

Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Bottom of Overhead Squat Hold
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Max Strict Handstand Push-ups

 

MOVE 45

10 Minute AMRAP:
8 Calorie Row
10 Burpees
8 Reverse Crunches
10 Banded Pull Aparts

1 Minute Rest…

8 Minute AMRAP:
8 Calorie Row
10 Banded Rows
8 Tuck Jumps
10 Plank Jacks

1 Minute Rest…

CASH OUT
3 Minute AMRAP:
15 Calorie Row
Max Burpees