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