• joao

Wod 21/10/21

LIFT MOVE WORK - Benchmark

RX

On a 20:00 Clock:

From 0:00 - 4:00

1-Rep-Max Clean

Rest 2:00


From 6:00 -10:00

AMRAP 4'

Bar Muscle-ups

Rest 2:00


From 12:00 - 20:00

AMRAP 8'

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees


INTERMEDIATE

On a 20:00 Clock:

From 0:00 - 4:00

1-Rep-Max Clean

Rest 2:00


From 6:00 - 10:00

AMRAP 4'

Pull-ups

Rest 2:00


From 12:00 - 20:00

AMRAP 8'

30 Double Unders

6 Single-Arm DB Push Presses (Left) (50/35#)

6 Single-Arm DB Push Presses (Right)

6 Lateral DB Burpees


BEGINNER

On a 20:00 Clock:

From 0:00 - 4:00

1-Rep-Max Clean

Rest 2:00


From 6:00 - 10:00

AMRAP 4'

Ring Rows

Rest 2:00


From 12:00 - 20:00

AMRAP 8'

20 Single Unders

5 Single-Arm DB Push Presses (Left) (35/20#)

5 Single-Arm DB Push Presses (Right)

5 Burpees

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