5-6
“Work it Wednesday”
On a running clock
Min: 0-8 AMRAP:
100 m sprint
10 kb swings 53/35
5 box jumps 24/20
:30 plank (accumulate)
Min 8-16 AMRAP:
10 cal row or 10 cal bike
10 goblet squats 53/35
5 push-ups
:30 flutter kicks (accumulate)
Min 16-24 AMRAP:
25 DUs
10 box step ups 24/20
5 kb or Db snatches 53/35
10 sit-ups
At-home version
“Work it Wednesday”
On a running clock
Min: 0-8 AMRAP:
100 m sprint
10 odd odject presses
5 squat jumps
:30 plank (accumulate)
Min 8-16 AMRAP:
30 mountain climbers
10 odd object squats
5 push-ups
:30 flutter kicks (accumulate)
Min 16-24 AMRAP:
25 DUs or lateral hops
10 lunges
5 odd object ground to overhead
10 sit-ups