UNCANNY // 3|20|20

strength | skill

take 20 minutes to complete the following:

12 – 10 – 8 – 6 – 4 – 2
shin to barbell or any object held above your shoulders while lying on your back. don’t let you heels touch the ground between reps. keep legs as straight as possible.
* complete 10 KB or DB or plate Weighted Situps Between Sets

then:

3 x 20, 2 count Russian twists / rest 30sec between sets (use any weight you have)


wod | UNCANNY

7 minute AMRAP:
100m shuttle sprint (50’ x 2)
10 Air Squats
5 Burpees

REST 5 MINUTES

7 minute AMRAP:
5 Kettlebell Swings 1.5 / 1 (use what weight you have)
25 Double Unders (50 singles)
5 Pull Ups (if you don’t have a pull-up bar, do 5 bent over rows)

  • compare to 3|20|18
  • score is rounds plus reps for EACH AMRAP ex: #1 = 5 + 6 / #2 6 + 1

9 thoughts on “UNCANNY // 3|20|20

  1. Tammy Clements

    #1 6+100 meters
    #2 6+24
    #20 DB for KB #20 DB Bent over Row

  2. McCall 8 / 5 Rx
    Jaren 9 + 10 / 7 + 11 Rx
    Porter 8 + 10 / 4 + 30 Rx
    Harper 9 + 75 / 6 + 11 L1
    Jovie 8 + 80 / 4 + 30 L1

  3. Riley 8 + 112; 6+31 RX
    Kristi 6; 5+11 jumping pull-ups, singles
    Seth 9; 5+30 singles

  4. 6+9 and 6+14
    I swung a #14 medicine ball for my KBS and did #35 bent over rows for the pull-ups.

  5. #1 5+109
    #2 5+59. 😑 1 rep away from 6…boo

    II did singles and 65# bent rows.

Comments are closed.