• Home
  • NEWS
  • ACF WOD: 10.18.16 “Strong Bones”

ACF WOD: 10.18.16 “Strong Bones”

ACF WOD: 10.18.16 “Strong Bones”

  1. EMOM for 21 minutes
  • Min 1:  10 RDL, 50% of best DL
  • Min 2:  10 Kipping HSPU
  • Min 3:  50 Double unders

 

**FITNESS UNLOADED**

1)  AMRAP 15 min:

  • 20 abmat Sit-ups
  • 15 Plyometric Box Jumps
  • 90′ Bear Crawl (Length of the gym)

SCALED:

1)  AMRAP 12:

  • 12-15 Sit-ups (Band assisted if needed)
  • 10 lateral Box Step-overs
  • 1 minute Airdyne

Top