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Components

Weighted Pull-ups

Push Press

Landmine Twist

KB Snatch

90 Second Rest

Metcon

Settings

Workout

Wednesday, 11/20/19

Weightlifting

(30min)
Dark Horsemen Wave 1 Week1
Supersets 5rounds of A,B,C,D and E

A: Weighted Pull-ups (5x8 @25/15)

B: Push Press (3-3-3-3-3 (3RM))

C: Landmine Twist (5x10@25/15 w/ 45# bar)

https://youtu.be/QDakeCOBdDE

D: KB Snatch (1 Arm 5x12@1.5/1pood)

E: 90 Second Rest (5x90sec Rest)

Metcon

Metcon (AMRAP - Reps)

1 minute of hang squat cleans, 50/35 dumbbells
 1 minute of burpees 
1 minute of toes-to-bars 
2 minutes of hang squat cleans, 50/35 dumbbells
 2 minutes of burpees
 2 minute of toes-to-bars 
1 minute of hang squat cleans, 50/35 dumbbells
 1 minute of burpees 
1 minute of toes-to-bars

(12min)
Compare to 10/31/18

Whiteboard:

Wednesday, November 20, 2019