STRENGTH
SIT UP CIRCUIT
10 – 8 – 6 – 4 – 2
hollow rocks
hollow poition (sec.)
right side roll
V sit up
left side roll
hollow position (sec.)
WOD
BARBELL
4 rounds
AMRAP 2′
6 power snatch
12 push up
+
30″ rest
+
AMRAP 2′
24/18 cal row
wall ball in remaining time
rest 2′
BODYWEIGHT
4 rounds
AMRAP 2′
12 air quat
12 push up
+
30″ rest
+
AMRAP 2′
14 burpee
hand stand push up in remaining time
rest 2′
KETTLEBELL/DUMBBELL
4 rounds
AMRAP 2′
6 power snatch (anyway)
12 push up
+
30″ rest
+
AMRAP 2′
14 burpee
thruster in remaining time
rest 2′