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

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