Thursday, December 14 2023

Strict Press Build-up E2MOM

10 - 5 - 3 - 2 - 1 - 1 - 1

Team WOD

15min AMRAP:

P1 - 200m Run or 0.5km Bike / P2 - 200m Row

10 Synchronized KettleBell Sumo Deadlift High Pull

15 Synchronized Russian KettleBell Swings

20 Alternating KettleBell Goblet Shoulder to Overhead

P1 - 200m Row / P2 - 200m Run or 0.5km Bike

10 Synchronized KettleBell Sumo Deadlift High Pull

15 Synchronized Russian KettleBell Swings

20 Alternating KettleBell Goblet Shoulder to Overhead

KettleBell Loads = 24/16 RX+ 32/24 MRX 20/12kgs

Core & Shoulder Development

1min Max Wall Walks or Handstand Walk

20 Plate French/Tricep Press
15 Toes through Rings
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible

15 Toes through Rings

20 Band Pull-Aparts
1min Max Wall Walks or Handstand Walk