WC 11th January - Movement Standard - Workout 4a & 4b
The Ambush Lockdown Challenge - Week 3
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2m 49s
Workout 4a
8 Rounds For Time
Double Unders or Penguin Taps - 50
Push Presses - 20 (10EA)
Time Cap - 30 Mins
Rx - 22.5kg / 15 Kg / Double Unders
Scaled - Any weight / Penguin Taps
Workout 4b
For Time
50 HSPU's or 80 HRPU's
100 Single Arm High Pulls (50EA)
100 Up Downs
Partition as you would like
Time Cap - 20 Mins
Rx - 22.5 kg / 15 kg / HSPU's
Scaled - Any weight / HRPU's
Up Next in The Ambush Lockdown Challenge - Week 3
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WC 11th January - Workout 4a & 4b
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WC 11th January - Movement Standard -...
For Time
500 Box/Chair Step Ups
Every 15 Reps - 5 Push Presses EA
Buy-Out - 100 Press UpsRx - With a weight step ups / 24" for Men/ 20" for Women
Scaled - No weight for step ups / Any height step ups
Time Cap - 45 Mins -
WC 11th January - Workout 5
For Time
500 Box/Chair Step Ups
Every 15 Reps - 5 Push Presses EA
Buy-Out - 100 Press UpsRx - 22.5/15 kg 20" for Men & Women
Scaled - No weight for step ups / Any height step ups
Time Cap - 45 Mins
