22.8.18

Eighteen Wheeler (AMRAP – Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs 10/6
12 Alternating Dumbbell Snatches 22.5/15
9 Toes to Bar

Skölun fyrir hjól:
12/9 Calorie Row

Sc1
WB 8/5
DB 15/12

Sc2
WB 7/4
DB 12/8

Warm-up
30 Seconds
Easy Bike
Active Spidermans

Moderate Bike
Active Samson + Air Squats

Faster Bike
Push-up to Down Dog

:20 Seconds (Banded Walks + Hollow/Arch)*
Banded Walks Right
Hollow Hold

Banded Walks Left
Arch Hold

Banded Walks Right
Hollow Hold

Banded Walks Left
Arch Hold

Couch Stretch – 1 Minute Each Side
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – :30 Seconds

5 Pausing Squat to Medicine Ball
5 Front Squats
5 Push Press
5 Wallballs

Each Arm With Lighter Weight:
3 Deadlifts
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
1-3x *Build to Workout Weight

10 Scap Pull-ups
5 Leg Swings (Bent Leg)
5 Leg Swing (Straight Leg)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

1 Round
6 Calorie Bike
5 Wallballs
4 Alternating Dumbbell Snatches
3 Toes to Bar

CategoryWOD