WC 8th February - Workout 1a, 1b & 1c
The Ambush Lockdown Challeneg - Week 7
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1h 1m
Workout 1a
5 Rounds - 8 reps of Each
Tempo Air Squats - 3 Sec down, 3 Sec hold, 2 Sec up - 8
Tempo Military Press - 3 Sec up, 2 Sec hold, 3 Sec down - 8 (4EA)
Workout 1b
10 Rounds - 30-sec work, 30-sec rest
DB/KB Invisible chair Hold
Handstand Hold
Workout 1c
5 Rounds for time
DB/KB Snatches on the Left - 15
DB/KB Snatches on the Right - 15
Goblet Squats - 20
Up Next in The Ambush Lockdown Challeneg - Week 7
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WC 8th February - Movement Standard -...
Workout 2
12 Rounds
3 Min Work, 1 Min RestIn 3 Mins Complete...
10 HSPU's or 15 HRPU's or 15 Pike HSPU's
10 DB Thrusters (5EA)
Remaining Time - Burpee Box JumpsScore Total Burpee Box Jumps
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WC 8th February - Workout 2
Workout 2
10 Rounds
3 Min Work, 1 Min RestIn 3 Min complete...
10 HSPU's
10 DB Thrusters
15 BBJ'sScore = Total BBJ's
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WC 8th February - Movement Standard -...
Workout 3a
10 Rounds
10 Candle sticks
15 Hip thrusts with DB on hips
10 SupermansWorkout 3b
10 Rounds For time
30 Double Under / 50 singles
5 Each arm Man makers
25 Min Cap
