Week 3 Training 4

AMRAP 6

10 x Shoulder taps
10 x cal Machine (steady tempo)
10 x Jumping squat
10 x Double DB push press (light weight)
10 x Pull aparts (banded)

Workout of the week can be done as a teamWOD or individually. You decide.

AMRAP 38 | (Share as you like, one partner on the dynamic exercise while one doing the static exercise)

20-40-60-80-100…

Cal Row - Barbell hold
Deadlift - Plank hold
Wall balls - Wall sit
Ring rows/Pull ups - Front rack hold
Hang power Clean - Wall Ball OH hold

*Both partners run 400 meter after every round

BB: @30/45 Intermediate: @35/50 RX: @40/60

AMRAP 31

10-20-30-40-50…

Cal Row
Deadlift @30/45 Intermediate: @35/50 RX: @40/60
Wall balls
Ring rows/ Pull ups
Hang power Clean

*Run 400 meter after every round

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