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Old 4th Ward

Get Through Couplets then AMRAP

Thursday, April 18

Get Through Couplets then AMRAP

Power Couplets: 4 RNDS (20-min time cap)

– Goal to recruit more muscle fibers by pairing a strength move with a power move.

– Go through all 3 couplets for 4 RNDS.

Couplet 1

   – 8x 2 KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

   –    2x Broad Jump (for max distance)

Couplet 2

  • 8x 2 KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
  • 5x Box Jumps B: Power Step Ups (Each Leg)  

Couplet 3

  • 8 x 2 KB Push Press R:(50+/40+) W:(40+/30+) B:(30+/20+)
  • 5 x Power Wall Balls (for height {remember to not attempt to catch})

AMRAP:

  • Goal 10 minutes of pure good old fashion work.
  • Run To the Blue Mailbox
  • 2 x Rope Climbs or Max unassisted Pull ups or 8 assisted Pull ups  
  • 1 KB Snatch (swing or dead): R:12, W:10, B:8 (total)

Details

Date:
Thursday, April 18
View Calendar:
,

Location:

Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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