WC 15th August 2022

Session 1

 

EMOM 8 

  1. 45 sec Bike Erg
  2. 12 Deadlifts (moderate weight)

Rest 2 

EMOM 8 

  1. 100m Run
  2. 12 Bench press (moderate weight)

Rest 2 

EMOM 8 

  1. 45 sec Echo
  2. 12 Front Squats (moderate weight)

Rest 2 

EMOM 8 

  1. 45 sec Row
  2. 12 Push Press (moderate weight)

Rest 2 

AMRAP 6

20 Hollow rocks

10 sec hollow hold 

20 Alt V-ups 

10 V – Up Pulses 

 

Session 2

 

AMRAP 12

20 KB Gorilla rows

5 Wide grip pull ups 

200m run

 

Rest 2 

 

AMRAP 12

20 DB Alt Reverse Lunges 

5 Back squats

200m run

 

Rest 2 

 

AMRAP 12

20 Alt DB Bench press 

5 Strict Shoulder press

200m run

 

Rest 2 

 

AMRAP 6

10/s side bends 

10/s side plank dips

20 russian twists