16 EMOM:
- 8-12 Strict Shoulder Press (rpe 6-7)
- 30-45sec Plank
- 8R+8L DB Bent Over Row (rpe 8)
- 8-10 Back Squats (rpe 6-7)
WOD
5 rounds For Time:
10 Right Arm Dumbbell Cleans 22.5/15 kg
10 Left Arm Dumbbell Cleans 22.5/15 kg
20 Wall Balls 9/6 kg
GYMNASTICS CLASS
Strength
4 X 3 AMRAP
A)
Athlete 1: 10 Parallette Push Ups
Athlete 2: Max. Sec. Bench Press Mid-Range Hold + 1 Rep
Rest 2 min.
B)
Athlete 1: 10 KB Goblet Squats
Athlete 2: Max. Sec. Front Squat Mid-Range Hold + 1 Rep
Rest 2 min.
C)
Athlete 1: 10 V-Ups
Athlete 2: Max. Sec. Hanging L-Sit Hold + 1 Rep
Rest 2 min.
D)
Athlete 1: 8R-8L KB Gorilla Rows
Athlete 2: Max. Sec. Supinated Barbell Bent Over Row Hold +1 Rep
Not: Athlete 2, Athlete 1 tekrar sayılarını bitirene kadar bekleyecek.
Teams of 2
15 AMRAP
18 Crunch
16 Push Ups
14 Air Squats
16 Pull Ups
18 Superman (Rx+ Weighted Superman)