Strength:
5x3 Split Jerks
Building
+
Band Pull-Aparts 5x15
Open WOD 18.1
Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars or (outdoor version, 20 v-ups)
•10 dumbbell hang clean and jerks
•14 / 12-cal. row
Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Check www.abtsolutetraining.com/live-stream for the Zoom links!
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute