Wednesday 10.10.18

3 sets

A1. AMRAP tall kneeling dumbbell strict press @ moderate load

*aim for 10-12 reps

**hold 15 second hold at the top of the final rep

Rest 30 seconds

A2. Single arm kettlebell row @ 3232 tempo

8 reps per arm

Rest 30 seconds

A3. AMRAP bench press @ 75% 1RM

*use same weight as last week, aim for one more rep!

Rest 30 seconds

A4. Max effort plank hold

*max 90 seconds

Rest 1 minute

AMRAP 3

Wall balls @ 9/6kg

-immediately into-

AMRAP 3

10 dumbbell snatch @ 22.5/15kg

20 double unders

Rest 1 minute

AMRAP 2

Wall balls

-immediately into-

AMRAP 2

8 dumbbell snatch

16 double unders

Rest 1 minute

AMRAP 1

Wall balls

-immediately into-

AMRAP 1

6 dumbbell snatch

In remaining time max effort double unders

*score is total reps in each round

**on this day in 2010 Kat ran a marathon - be sure to ask her about it...

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