ONLINE WORKOUTS

Wednesday // 1.27.2021

OPEN PREP

Barbell Cycling
For Time:
15 Thrusters (50%)
10 Thrusters (57%)
5 Thrusters (65%)
Percentages based on 1RM Front Squat.

“4th Down”
AMRAP 4:
24/18 Calorie Row
24 Single DB Alternating Power Snatches (50/35)
24 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
18/14 Calorie Row
18 Single DB Alternating Power Snatches (50/35)
18 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Row
12 Single DB Alternating Power Snatches (50/35)
12 Thrusters (75/55)

KILOS
Dumbbell – 22.5/15
Barbell – 34/25

Midline Positioning
Accumulate the following totals:
2:00 L-Sit (Choice of Parallettes or Rings)
3:00 Hip Extension Hold
4:00 Bottom of Air Squat