Wednesday, dec 7
Strength:
Every 1 min for 10 mins: Back Squat
3 Back Squats, pick load
Every 1 min for 10 mins.
Athlete Instructions
Complete at your goal weight for the 20 rep set next week.
"Veronica Vaughn"
AMRAP 8 mins: Double Unders, American Kettlebell Swings, and Goblet Squats
Complete as many rounds as possible in 8 mins of:
48 Double Unders
16 American Kettlebell Swings, 53/35 lbs
16 Goblet Squats, 53/35 lbs
Athlete Instructions
Goal: ~4 rounds
Notes
The goal today is to keep the movements unbroken and cyclical, so choose weights that will allow for this and keep the transitions quick and seamless.
Competitor: Complete as many rounds as possible in 8 mins of:
36 Weighted Double Unders
12 American Kettlebell Swings, 70/53 lbs
12 Goblet Squats, 70/53 lbs
L2: Complete as many rounds as possible in 8 mins of:
24 Double Unders
12 American Kettlebell Swings, 53/35 lbs
12 Goblet Squats, 53/35 lbs
L1: Complete as many rounds as possible in 8 mins of:
48 Single Unders
16 Russian Kettlebell Swings, 44/26 lbs
16 Goblet Squats, 44/26 lbs