12 Aug 20

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Back Squat (8@65%, 8@70%, 6@80%, 6@85% BS)
Metcon (AMRAP – Rounds and Reps)
“Imaginary Friends” from CompTrain
AMRAP10

10 Single Arm Alt DB Snatches (50,35)
25′ Single DB Walking Lunge
10 Burpees
25′ Single DB Walking Lunge
10 Single Arm Alt DB Snatches

Extra Credit
Abs of 12 (ABs of 4-12 Try to make it thru without stopping!!)
Set a clock so you can time properly!

12 sec Hollow Hold (Hands at hips)
12 V-Ups
12 sec Hollow Hold
12 Toe Touches (straight leg, get as close as you can)
12 sec Hollow Hold
12 Hip Raises (feet up towards ceiling)
12 sec Hollow Hold
12 Toe Touches w/ bent knees
12 sec Hollow Hold
12 Hollow Rocks
12 sec Hollow Hold
12 Swimmer Kicks each leg
12 sec Hollow Hold

From Home
Metcon (AMRAP – Rounds and Reps)
“Imaginary Friends” from CompTrain
In Teams of 3, AMRAP 25:

10 Single Arm Alternating Dumbbell Snatches
20′ Single Dummbbell Walking Lunge
10 Burpees
20′ Single Dummbbell Walking Lunge
10 Single Arm Alternating Dumbbell Snatches

If you have no friends with you, rest 2x as long as you work (so work quickly thru the round you are working on 😉

Metcon (AMRAP – Reps)
Body Armor from CompTrain
Not for Time:

21 Devil Presses

https://www.youtube.com/watch?v=bBNvWdeNrq8

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