A) 4 Rounds:
10 Strict Dumbbell Press 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds
Wall Balls, 14#/12#
5 sets x 3 reps
3 sets x 3 reps at 90% of heaviest 3 rep
Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.
Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.
Every Minute on the Minute for 16 Minutes Alternate Stations:
10 Handstand Push-Ups
10 Kettlebell Swings, 70#/53#
30 seconds Max Calories Row
Handstand Push Ups: scale to Strict DB Press to a weight that you can complete 10-15 reps unbroken.
Kettlebell Swings: should be a weight that athletes can complete 10-15 reps unbroken.
Double Unders: athletes should not spend more than 40 seconds on this station.
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