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WC 15th February - Movement Standards - Workout 1a, 1b & 1c
The Ambush Lockdown Challenge - Week 8
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1m 58s
Workout 1a
Core Crusher
3 Rounds
0:45 Sec work; 0;15 Sec Rest
Side to side floor thrusters
Bent knee to windshield wipers
Plank around the world
Upper body Hollow Lifts
Workout 1b
4 rounds
20 sec on; 10 sec rest
Handstand Hold
Pistols (Right Leg) or Single leg invisible chair hold
Handstand Hold
Pistols (Left Leg) or Single leg invisible chair hold
Workout 1c
WOD
1-2-3-4-5-6-7-8-9-10
DB Squat Clean (ES)
Burpee over the DB
Time Cap - 12 Mins
Up Next in The Ambush Lockdown Challenge - Week 8
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WC 15th February - Workout 1a, 1b & 1c
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WC 15th February - Movement Standards...
Chipper style!
DUBS - 30
HSPU's Descending ladder by 5 from 30 / HRPU's 50
Box Ascending step Ups by 5 from 10 weightedDUBS - 30
HSPU's 25 / HRPU's 45
Box Step Ups 15DUBS - 30
HSPU's 20 / HRPU's 40
Box Step Ups 20DUBS 30
HSPU's 15 / HRPU's 35
Box Step Ups 25DUBS 30
HSPU's 10 / HRPU's 30
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WC 15th February - Workout 2
