PUSH/PULL SUPERSET & AMRAP 7
A) Strength:
Every 1:30 x 8:
Odd: 6-8 Close Grip Bench Press (challenging weight, perfect form)
Even: 8-10 Ring Rows w/a pause.
2) Take 5 minutes and get prepped for Metcon performing at "game speed":
2 Rounds of:
6 Alt. DB Snatch
6 Burpees
- Rest 90s -
B) WOD:
AMRAP 7:
14 Alternating DB Snatch from the Floor (Rx = 50/30, S = 40/20, 30/15)
7 Burpees
Alternate WOD:
AMRAP 6:
10 Russian KBS (53/35)
5 Burpees OR Squat Thrusts
C) Extra Credit:
1a) 1 1/4 KB Tricep Extensions (4 x 10). Rest 30s.
1b) Banded Plank Rows (4 x 10 ea). Rest 30s.
Posted on Tue, February 27, 2018
by Sean Sweeney