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
PROJECT QUARANTINE BARBELL WOD 1 (AMRAP – Rounds and Reps)
BARBELL
7 deadlifts (45/35)
7 hang cleans
7 shoulder to overhead
(20 MIN AMRAP)
Metcon (AMRAP – Rounds)
CORE WORK
(10 MIN EMOM)
ODD MINS – 10 situps + 20 sec hollow rock
EVEN MINS- 10 situps + 20 sec arch
score = rounds complete
Metcon (AMRAP – Rounds and Reps)
NO EQUIPMENT NO PROBLEM
– 4 burpees
– 8 air squats
-100 meter run
(20 MIN AMRAP)