April 20, 2022

Wednesday, April 20:

Strength:

Alt EMOM 12 mins: Dumbbell Bench Press, Single Leg Romanian Deadlifts, and Double Kettlebell Front Rack Carries

Every 1 min for 12 mins, alternating between:

12 Dumbbell Bench Press, pick load

8 L/8 R Single Leg Romanian Deadlifts, pick load

Double Kettlebell Front Rack Carry, pick load, 100 ft

We are looking to challenge loading here on each of these movements, but only to the point where we are able to maintain form and hit the key points of performance we are looking for. For the single leg Romanian deadlift we are looking to use a barbell, however we can use kettlebells or dumbbells or go to a single kettlebell/dumbbell cross loaded. Look for anti-rotation here and do not twist as you move into this movement.

"Jambi"

AMRAP 8 mins: Wall Walks and Dumbbell Box Step Overs

Complete as many rounds as possible in 8 mins of:

3 Wall Walks

10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

Goal: 4+ rounds This one is simple, but will provide a really good challenge, especially being in the 8 min time domain. Athletes will need to move a little faster on the wall walks and step overs than they would normally like to, especially seeing as this is only a couplet and there are no other movements to push on.

Competitor: 50/35

L2: Single DB Step Over 50/35

L1: Single DB Step Over 35/25