Friday’s Workout: 8-10-18

Conditioning:

RX:

First, complete 60 alternating dumbbell snatches 50#/35 (total) as quick as possible

Rest 2 minutes.

Next, in 4 minutes, complete as many wall balls 20#/14 as possible

Rest 2 minutes, then complete:

4 rounds for time of:

6 front racked lunges 95#/65 on each leg

10 push ups

50 double unders

 

Scaled:  

First, complete 60 kettlebell swings 70#/53 as quick as possible

Rest 2 minutes.

Next, in 4 minutes, complete as many air squats as possible

Rest 2 minutes, then complete:

4 rounds for time of:

6 bodyweight lunges on each leg

8 Assisted push ups

150 single unders

 

RX+:

First, complete 40 alternating dumbbell snatches 70#/50 (total) as quick as possible

Rest 2 minutes.

Next, in 4 minutes, complete as many wall balls 30#/20 as possible

Rest 2 minutes, then complete:

4 rounds for time of:

6 front racked lunges 115#/75 on each leg

8 handstand push ups

50 double unders

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