Renewed Strength CrossFit – CrossFit
PROJECT QUARANTINE WALL BALL ONLY WOD 1 (AMRAP – Rounds and Reps)
WALLBALL
4 burpees
8 medball cleans (20/14)
12 medball shoulder to overhead
(16 MIN AMRAP)
PROJECT QUARANTINE KETTLEBELL WOD 1 (AMRAP – Rounds and Reps)
KETTLEBELL
4 burpees
8 kbs (53/35)
12 (1 arm) shoulder to overhead
(16 MIN AMRAP)
PROJECT QUARANTINE DUMBBELL WOD 1 (AMRAP – Rounds and Reps)
DUMBBELL
7 deadlifts(50/35)
7 hang cleans
7 shoulder to overhead
(20 MIN AMRAP) alt. arms each round
*NO DROPPING DUMBBELL FROM OVERHEAD
PROJECT QUARANTINE BARBELL WOD 1 (AMRAP – Rounds and Reps)
BARBELL
7 deadlifts (45/35)
7 hang cleans
7 shoulder to overhead
(20 MIN AMRAP)
*NO DROPPING BARBELL
*DEADLIFTS START AT MID SHIN
Metcon (AMRAP – Rounds)
CORE WORK (EVERYBODY)
Tabata (20 seconds on/10 seconds off)
-hollow holds/rocks
-arches (super man)
***alternate each round***
10 Rounds Total (5 each movement)
score = 1 if you do core work