Wednesday’s Workout: 11-27-19

Conditioning: “Break-Away Wind Pants”

Black or RX:

3 rounds of:

7 Hang dumbbell snatches on each arm (50#/35)

14 Push ups

14 Alternating front racked lunges 95#/65 (total)

Rest 3 minutes, then:

3 rounds of:

14 Box jumps 24”/20

7 Ring dips

14 Shoulder height kettlebell swings 70#/53

Green or Scaled:

3 rounds of:

14 Slam balls 20#/15

7 Assisted Push ups

14 Goblet lunges 70#/53 (total)

Rest 3 minutes, then:

3 rounds of:

14 Step ups 20”/16 (total)

14 Ring rows

14 Shoulder height kettlebell swings 53#/35

Blue or RX+:

3 rounds of:

5 Hang dumbbell snatches on each arm (70#/50)

7 Handstand push ups

10 Alternating front racked lunges 115#/80 (total)

Rest 3 minutes, then:

3 rounds of:

10 Box jumps 30”/24

7 Ring dips

10 Overhead Kettlebell swings 70#/53

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