ABS FOR AUGUST WILL BE DONE MONDAY, WED, FRIDAYS!
Skill: ABS!
3 sets: 10 Banded Pallof Press/side rest :30 bt sides 10 Banded Rotations/side rest :30 bt sides
2 sets: Single Arm Plank R x 1:00 rest 1:00 Single Arm Plank L x 1:00 rest 1:00
3 sets: 15 Hanging Weighted Knee Raise (USE A DB AND PLACE BEtween feet)
Conditioning:
3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Bike or Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Bike or Row
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt