Blog Search

“6 Pac” – Wednesday 7/24

By: 0

**Partner Warm-up:**
1) 20 Sit-ups // 5 Muscle-up Transitions
2) 15 KB Deadlifts // 10 Push-ups
3) 10 KB Single Arm Swings (each arm) // 10 Ring Rows or 5 Strict Pull-ups

-KB Clean
-Muscle Up Progression

WOD
AMRAP 10:
1-2-3-4-5-6-7….
Muscle-ups
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (50/35#)

*Switch arms as desired
*Continue sequence until time expires

Level 2:
AMRAP 10:
2-2-2-2-2-2….
Muscle-ups
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (35/25#)

*Switch arms as desired
*Continue sequence until time expires

Level 1:
AMRAP 10:
1-2-3-4-5-6-7….
Muscle-up Transitions (from floor)
4-8-12-16-20-24…..
Single Arm Kettlebell Clean (25/15#)

*Switch arms as desired
*Continue sequence until time expires

AUX:
Accumulate:
50 KB Reverse Lunges
50 KB Side Bends (each side)