Wednesday 11/16
WORKOUT for Wednesday 11/16/2022
every :90 for 8 sets: power snatch + overhead squat (either do 2 PSN + 1 OHS or 1 PS + 2 OHS)
10 rounds for time:
15 wall ball, 8/14/20lbs to 9/9/10′
3 power snatches, 20/35/50kg
Post time to whiteboard!
ENGINE for Wed 11/16
1:30 almost-max effort, :30 rest/rotation:
– shuttle run
– row
– bike/ski
– lateral bounding box jumps
– prowler push + pull
BODYBUILDING for Wed 11/16
AMRAP in 7 minutes:
8 banded gorilla row
9 rear delt fly on rings
10 dips
100 push press
100 bicep curls
AMRAP in 7 minutes:
7 three-way DB delt raise
max effort chinup hold