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24 EMOM: Rx Targets: Max 16/14 Cal + 16 Burpees %50: 8/7 Cal+ 8 Burpee Accessory THEBOX362 Mini-Pump – Leg Day3 Rounds10 Barbell Romanian Deadlift @
11/12/2024
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24 EMOM: Rx Targets: Max 16/14 Cal + 16 Burpees %50: 8/7 Cal+ 8 Burpee Accessory THEBOX362 Mini-Pump – Leg Day3 Rounds10 Barbell Romanian Deadlift @
WODFor Time:90-Meters KB/DB Goblet Carry (Kettlebell: 24/16 kg / Dumbbell: 25/15 kg) -into- 5 Rounds10 Chest To Bar Pull-Ups10 Box Jumps Overs 60/50 cm -into- 90-Meters KB/DB
Strength Her 1:30 içinde 12.00 Boyunca (8 Sets) 6-8 Tempo Front Squats (rpe 6-7) WOD”Naughty or Nice”NAUGHTY (Rx’d):15-12-9Power Snatch (40/25 kg)30 Double UndersThruster (40/25 kg)30
“WEEKEND VIBES” WOD2 Kişilik Takım Antrenmanı:25 AMRAP100 Double Unders90 V-Ups80 Single Arm DB Floor Press 25/17,5 kg70 Goblet Squats 25/17,5 kg60 Burpees50 Jumping Lunges40 Toes to Bar30
10 EMOM *Scale weight as needed. RPE 7-8/10 WOD Teams of 2AMRAP 20 Minutes90-Meters Dumbbell Front Rack Carry (x2 20/16 kg)80 Cal Ergo70 Steps Synchro Lunge
WOD“Team of 2”Partner Workout For Time:200 Double Unders (each/same time)-into-5 rounds15 Power Cleans (60/40 kg) (S1; 12 reps 50/35 kg – S2; 10 reps 40/25 kg)30 Toes
Gymnastics Strength/Accessory10 EMOM:3-5 Tempo Strict Pull-Ups(Tempo: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + NegativeIntermediate: Banded Strict Pull-Up +
Strength Her 1:30 içinde 12:00 Boyunca (8 Sets) 6 Tempo Push Press (%50-60) WODTeams of 2 For Time:3 Rounds84 Double Unders (each same time)42 Kettlebell
Strength Tempo Front Squat Her 2:00 içinde 12:00 Boyunca (6 Sets) *Up to heavy Set 1-2= 6 reps %60-70 Set 3-4= 4 reps %70-80 Set
2 Kişilik Takım Antrenmanı For Time (Time Cap: 27-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 150 Wall Ball (9/6 kg) 120 Toes to Bar *One
