WEDNESDAY 230607
7 min AMRAP
3 Deadlift (#185/135) CP (#225/165)
6 Med Ball Down/Up
9 Med Ball Ground to Overhead (#20/14) CP (Heavy Sand Ball Ground Over Shoulder #50/30)
3 min Rest
5 min AMRAP
3 Deadlift (#185/135) CP (#225/165)
6 Med Ball Down/Up
9 Med Ball Ground to Overhead (#20/14) CP (Heavy Sand Ball Ground Over Shoulder #50/30)
2 min Rest
3 min AMRAP
3 Deadlift (#185/135) CP (#225/165)
6 Med Ball Down/Up
9 Med Ball Ground to Overhead (#20/14) CP (Heavy Sand Ball Ground Over Shoulder #50/30)
1 min Rest
1 Round For Time
3 Deadlift (#185/135) CP (#225/165)
6 Med Ball Down/Up
9 Med Ball Ground to Overhead (#20/14) CP (Heavy Sand Ball Ground Over Shoulder #50/30)
For the Med Ball Down/Up – Athletes will only need to kick their feet back and have their arms extended like a plank on a med ball. Then pull feet back up to next to the ball. The plank extension should be fast and the focus should be to keep the time in the plank to a minimum.
Then,
Ring Dips – Day 9
6,5,4,4,3
All smiles after Murph.
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Wednesday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
4PM – Workout of the day
615PM – Workout of the day