Saturday/ April 18th, 2020

Support Your Local Box! WOD #3


For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters

50-lb. DBs, 24-in. box

Time cap: 20 minutes



STRENGTH CLASS



35/15

  1. DB CRUSH PRESS

  2. DB PULL-OVER

  3. HALF KNEELING CURL-PRESS


35/10

SUMO DB DEADS

CURTSY LUNGE

BULGARIAN SPLIT SQUATS OR SPLIT SQUATS


30/10 X 4

THRUSTERS

SPLIT STANCE CURLS

SWING PUSH PRESS COMPLEX 3/3


DB ABS

RUSSIANS

SA SIT UP

DEADBUGS

HOLLOW ROCKS

PULL-THROUGHS



Conditioning


30/10 4 rounds 8 min

  1. 2 Burpees + 5 high knee complex

  2. Russian twists

  3. Plank Jacks

  4. 3 DB Swings + 3 DB Cleans

35 Seconds/10 off x 4 rounds

  1. 5 Seasaw Presses 5 Thrusters

  2. DB Mountain Climbers

  3. Low Rotational Chops


21-15-9


High Pulls

V-Ups

Low Climbers



5 min abs



Check www.abtsolutetraining.com/live-stream for the Zoom links!






























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