WC 25th January - Workout 2
The Ambush Lockdown Challenge - Week 5
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53m
Workout 2
Buy In - 10 Wall Walkers or 20 Walkouts
into
50 Hspu's or 100 HRPU's
50 Weighted Box Step Ups or 50 Bodyweight Step Ups
100 Single Arm Thrusters
50 Reverse Burpees or 100 Candlesticks to Sit-Ups
Buy-Out - 15 Wall Walkers or 30 Walkouts
Time Cap - 45 mins
Up Next in The Ambush Lockdown Challenge - Week 5
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WC 25th January - Movement Standard -...
Workout 3a
3 Rounds For Time
20 Hollow Rocks
20 Leg Lifts
20 Incline V-Ups
Time Cap - 10 MinsWorkout 3b
3 Rounds
Z-Press - 10
Bent Over Row - 10
Close Grip Press Ups - 10
Seated Behind The Neck Extensions - 10
Hammer Curl - 10
Time Cap - 12 MinsWorkout 3c
Part 1 -
3 min work; 1 min off
Ma... -
WC 25th January - Workout 3a, 3b & 3c
Workout 3a
3 Rounds For Time
20 Hollow Rocks
20 Leg Lifts
20 Incline V-Ups
Time Cap - 10 MinsWorkout 3b
3 Rounds
Z-Press - 10
Bent Over Row - 10
Close Grip Press Ups - 10
Seated Behind The Neck Extensions - 10
Hammer Curl - 10
Time Cap - 12 MinsWorkout 3c
Part 1 -
3 min work; 1 min off
Ma... -
WC 25th January - Movement Standard -...
Workout 4a
6 Rounds For Time
Plank Shoulder Taps - 40 (20EA)
Box Jumps - 20
DB/KB Thruster - 20 (10EA)
Time Cap - 22 Mins
Tiebreaker - weight - heavier is betterWorkout 4b
6 Rounds For Time
Air Squats - 50
Press Ups - 20
Time Cap - 22 mins
