[ HOME VERSION ]
STRENGTH : 3 Rounds (4:x:4:x:4)
While in full active squat...
- 1 Min of Left Arm Strict Press
- 1 Min of Right Arm Strict Press
Then...
- 1 Min of Left Arm Side Plank
- 1 Min of Right Arm Side Plank
WOD : 17-MIN AMRAP (7:3:7)
- 20 OH DB/KB Sit Ups
- 25 DB/KBS
- 30 OH DB/KB Lunges (either arm)
[ HOME VERSION ]
STRENGTH : 4 Rounds ( Per Arm )
- 8 Bent Over Single Arm Lat Rows **
( As Slow As Possible )
WOD : Death By EMOM of...
- 6 +(8) Burpees Over Object
- 8 +(10) 1-Arm Snatches ( alt arm )
- 10 +(12) 1-Arm Thrusters ( 6 / 6 )
HERO WOD : For Time!
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-Ups
150 Air Squats
STRENGTH : 8-MIN AMRAP
Single Arm Z Press ( Alt arms every minute )
WOD : 50-40-30-20-10 For Time!
Jumping Air Squats
Double Unders ( Penguin Taps )
Prayer Hands Russian Twist Taps