Search
  • attwpb

Wednesday 1.27.21

"Disciplined attention is everything."


Pre-Class:

2:00 Cardio

1:00 Front Rack Stretch

1:00 Pass Throughs

1:00 Straddle Stretch

1:00 Pike


Warm Up:

5 Rounds

10 Slow Squats

5 Push Up To Down Dog

5 Dumbbell Strict Press


AMRAP 4

24/18 Cal Row

24 Dumbbell Snatches

24 Thrusters


2:00 L-Sit During Break


AMRAP 4

18/14 Cal Row

18 Dumbbell Snatches

18 Thrusters


3:00 Hip Extension Hold During Break


AMRAP 4

12/9 Cal Row

12 Dumbbell Snatches

12 Thrusters


Rx: 75/55

27 views0 comments

Recent Posts

See All

Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Pull-Ups 10 Power Cleans (155/105 lbs)

Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips

2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs