Friday, June 7, 2019

50 Supermans
then:
2 sets w/light KB:
10 Goblet Squats
10 Single Leg Deadlifts each leg
10 SDHP
10 OH Tricep Ext

Progressive AMRAP Chipper: 20:00 Total Time Cap

0:00-1:00 Work
1:00-2:00 Rest
2:00-4:00 Work
4:00-6:00 Rest
At 6:00 – finish chipper

10 Devil’s Presses with Dumbbells
30 KB Sumo Deadlift High Pulls
50 Abmat Sit-ups
30 KB Sumo Deadlift High Pulls
10 Devil’s Presses with Dumbbells
400m Run

Rx+: 45#s/30#s DBs, 70#/55# KB
Rx: 35#s/20#s DBs, 55#/35# KB
Do NOT drop weights

Every rep completed in the first 2 intervals = :05 off of your total time.
Example: 8+20 and total time is 15:34. 8+20 x:05 = 2:20. Then 15:34-2:20 = 13:14
13:14 would be final time that is entered into Wodify.

20:00 AMRAP

2-4-6-8-10-12-14-16-etc.
Abmat Sit-ups
KB Sumo Deadlift High Pulls
200m Row between rounds

Kettlebell: 30#/20#