WEDNESDAY
Movement Warm-up
· Devil’s Press · Wall-balls · Deadlifts · Clean & Jerks · Kettle-bell Single Arm Overhead Lunge Steps
10 minutes |
WOD 1 9 Minute AMRAP
· 5 Devil’s Press · 10 Sit-ups OR 6 GHD’s · 15 Wall-balls (RX 9/6 kg)
Rest 2 minutes
WOD 2 9 Minute AMRAP
· 5 Deadlift (RX 100/70 Kg) · 10 Kettle-bell single arm Overhead Lunge Steps · 15/12 Calories
Rest 2 minutes
WOD 3 9 Minute AMRAP
· 5 Clean & Jerks (RX 60/40 Kg) · 30 Double-unders · 100 meter run
Stimulus: · Consistent sets · Short recovery |