Lunes 16 Marzo- WOD
STRENGTH
Back Squat
WORKOUT
«Emerald»
2 Rounds
9 Squat Cleans
15 Handstand Push-ups
6 Squat Cleans
12 Handstand Push-ups
3 Squat Cleans
9 Handstand Push-ups
Rest 3 mins between each round.
STRENGTH
Back Squat
WORKOUT
«Emerald»
2 Rounds
9 Squat Cleans
15 Handstand Push-ups
6 Squat Cleans
12 Handstand Push-ups
3 Squat Cleans
9 Handstand Push-ups
Rest 3 mins between each round.
WORKOUT
2 Rounds
3 min Work/ 30s Rest
Zone 1
Rest for remaining time
500m Run
Zone 2
RPE 5+ RowErg
Zone 3
Couplet
10 DB Rack Squat
10 DB Deadlifts
Zone 4
RPE 5+ SkiErg
PARTNER FINISHER/ YOU GO I GO
5 mins Work/ 1 min Rest
Zone 1
RPE 10
150m Row Sprint
Zone 2
RPE 10
150m Ski Erg Sprint
Full-Body Strenght
4 Rounds
10 L/10 R Single Arm Dumbbell Swings
20 Single Dumbbell Front Rack Lunges
30 Mountain Climbers
Full-Body Workout
AMRAP x 10 mins
16 Single Dumbbell Deadlifts
12 Single Dumbbell Ground-to-Overheads
8 Up Down Mountain Climbers
Rest 1 min
EMOM x 12 mins
Min1 – 50 secs Plank Hold
Min2 – 50 secs Alternating Dumbbell Hang Snatch
Min3 – 50 secs Up Down Mountain Climber
Finisher
5 Rounds
20 secs – Single Dumbbell Bicep Curl, pick load
Rest 10 secs
20 secs – Single Dumbbell Overhead Tricep Extension
Rest 10 secs