Thursday, July 6 2023

Push Jerk Build-up E2MOM

5 - 4 - 3 - 2 - 2 - 1 - 1

Team WOD

16min AMRAP:

P1 - 200m Run or 0.5km Bike

P2 - 200m Row

21 Synchronized Russian Kettlebell Swings

15 Alternating Shoulder to Overhead

P1 - 200m Row
P2 - 200m Run or 0.5km Bike
15 Synchronized Kettlebell Swings
9 Alternating Push-Ups RX+ Handstand Push-Ups

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

Barbell = 115/75 RX+ 155/105 MRX 75/55

Core & Shoulder Development

1min Max Wall Walks or Handstand Walk

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

21 Evil Wheels

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