WC 11th July 2022

Session 1 

 

AMRAP 8 

12 calorie bike Erg

5 Wide Grip pull ups

10 Press ups 

 

Rest 2

 

AMRAP 8 

12 calorie Row 

8 DB Hammer curls

12 Plate Tricep Extensions

 

Rest 2

 

AMRAP 8 

12 calorie echo

6 Barbell Shoulder press 

12 Lu raises 

 

Rest 2

 

AMRAP 8 

12 calorie Ski

6 Heavy pendlay row 

15 Deadlifts (same barbell) 

 

Coaches Abs

 

Session 2 

 

AMRAP 12 

8 Back Squats 

12 Dumbell Bench press 

16 KB Russian twists 

750m Bike Erg

 

Rest 3 

 

AMRAP 12 

16 Alt DB Reverse Lunges 

12 Turkish Sit ups 

8 Seated DB Z press 

350m Row 

 

Rest 3 

 

AMRAP 12

8 Weighted Ring dips 

12 V-ups

16 DB Box Steps Ups 

350m Ski 

 

Coaches Abs