E.M.O.M. 15

► 01 DeadLift
► 01 Hang Clean
► 01 Front Squat
► 01 Shoulder to OverHead

Kahvakuula
Rive&Työntö

5x3 tempauksesta 60-80%

3 rouns of
15 overhead squats
400m run

Pre-WOD:
3 Rounds of the following movements ...
- Max Rep Dumbell Bench Press
- Max Rep Strict Pull Ups

WOD - for Distance w/ Partner:
- 8 Minute Max Distance Partner Row
Partners may break up work in any way they choose during the 8 minute row

Post WOD:
- 50 GHD Situps
or
- 100 Weighted Situps

Superkids:
3-4 kierrosta

200 m soutu
10 valakyykkyä kepillä

Ninjat:
4 kierrosta

400 m soutu
10 valakyykkyä 50 % kehonpainosta

AMRAP 3
Buy in:
12 Single Dumbbell Box Step-Ups (22.5/15kg)
8 Burpee Box Jump Overs
Remaining time:
Max cal Row/Bike/Run

Rest 1:00 Between Rounds

• Go by feel.

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.

CLEAN COMPLEX

Every Minute on the Minute x 10:
1-5: 2 Tall Cleans
6-10: 2 Hip Cleans

Focus on speed under the bar on these drills today.

Post loads to comments.
Exposure 2 of 8

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3 Rounds:
40 Double-Unders
15 Chest-to-Bar Pull-Ups
10 Burpees

Rest 3 Minutes between rounds. Score total time.

Post total time to comments.

Aikaa vastaan

Superkids:
12-9-7
lisäpainoaskelkyykky
varpaat tankoon

Ninjat:

18-15-12
lisäpainoaskelkyykky
varpaat tankoon