18/01 – Golden Delicious
January 18, 202420/01 – RICKY SHAM FOREVER
January 20, 2024WARM-UP
8 min AMRAP:
- 30 Single Unders
- 15 Double Unders
- 5 Front Squats
- 5 Push Press
- 5 Thrusters
WORKOUT PREP
1 set:
- 10 Double Unders
- 5 Thrusters (at workout weight)
- 10 Single Unders
“RED DELICIOUS”
FIRE
For time (15min cap):
- 100 Double Unders
- 50 Thrusters (20/15)
- 200 Single Unders
- 50 Thrusters (20/15)
- 100 Double Unders
WATER
- 75 Double Unders
- 35 Thrusters (20/15)
- 150 Single Unders
- 35 Thrusters (20/15)
- 75 Double Unders
EARTH
- 50 Double Unders
- 30 Dumbbell Thrusters (light)
- 100 Single Unders
- 30 Dumbbell Thrusters (light)
- 50 Double Unders
MINI-PUMP – BACK AND BICEPS
4 Rounds:
- 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
- 10 DB Spider Curls @ moderate weight – maintain quality
- -Rest 1 min b/t rounds-
