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Carbon the week of 10.9.17

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Monday:

A: AMRAP-20m

15 Goblet Squats
10 Push-Ups
15 V-Ups
10 Chin-Ups
15 KB Swings

B: 3 Sets

8-10 Single-Arm Dumbbell Shoulder Press
45 second Side Plank

 


 

Tuesday:

A: 3 Sets

8-10 Dumbbell Rows/side
6 Weighted Stationary Lunges/side

B: 5 Rounds

10 Overhead Walking Lunges (with plate, one Dumbbell or KB)
12 Ring Rows
14 KB Swings

 


 

Wednesday:

A: 5 Rounds for Time

15 Calorie Row
8 Front Rack Reverse Lunges w/DBs or KBs
10 Burpee Box Jump-Overs

B: 3 Sets

8-10 Dumbbell Lateral Raises
6-8 Renegade Rows/side

 


 

Thursday:

A: 3 Sets

10 V-Ups
12 Push-Ups
8 Single-Leg Romanian Deadlifts/side

B: Partner WOD
AMRAP-20m: Only one person working at a time

12 Pull-Ups or 2 Rope Climbs
20 Goblet Squats
40 KB Swings

 


 

Friday:

A: For Time

50 Wall Balls
500m Row
30 Wall Balls
1,000m Row
20 Wall Balls
2,000m Row