14 June 2022

METCON

Workout

AMRAP 12

5 box jumps
15 hollow rocks
5 pike push ups

rest 2 mins

AMRAP 10

10 Dual KB standing row
30 air squats
10 Dual KB push press

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

6 x BB split squats (per leg)
8-10 x Plate good mornings

then

Every 3:30 mins X 3 complete

6-8 x Pull ups
6-8 x HR push ups

EMOM 8

6 SA Devils press

*add 1 rep every minute

GYMNASTICS

Workout

“TWO WOD TUESDAY”

AMRAP 10:
6 Wall walks
12cal Row
6 Pull ups

**3 min Rest**

For Time:
10-10-10-10-10
TTB
6-12-24-12-6
Alternating Pistols
12-24-48-24-12
DU
(Time cap: 16mins)