Wednesday 1/29/20

Wednesday

Warm up

40 Seconds Each

Easy Row

Active Samson

Front Plank

Moderate Row

Walkouts

Side Plank (20 Seconds Each Side)

Faster Row

Reverse Lunges in Place

Hollow Rocks

Warmup Set

50′ Walking Lunge (No Weight)

10 AbMat Sit-ups

25′ Walking Lunge (Workout Weight Dumbbell)

5 Calorie Row

WOD

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Single Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calorie Row

Athlete’s hold the dumbbell on the weighted lunge anyhow they choose.

Body Armor

Alternating On the Minute x 12 (3 Rounds):

Minute 1: 8 Barbell Romanian Deadlifts

Minute 2: 30% Max Strict Handstand Push-ups

Minute 3: 20 GHD Sit-ups

Minute 4: 30% Max Strict Handstand Push-ups

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