Immagini

EMOM 24

MIN 1: 15/12 Cal. Row

MIN 2: 3 Rope Climbs

MIN 3: 10 Double KB Front Rack Lunges 20/12

10 Rounds for Time;
10 Calorie Row

5 Handstand Push-ups

4 Deadlifts 124/90

1 Power Clean 90/62

21-15-9 Mens
15-12-9 Womens
Row Calories
400-200-100 Meter Run

Directly Into…

21 Hang Squat Clean Thrusters

62/44

Deadlifts
Heavy Sets of 3 – 2 – 1

Then
AMRAP 14:
100 Meter Farmers Carry 20/16
30 Toes-to-Bar
100 Meter Farmers Carry 20/16
15 Deadlifts 92/66

“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats 44/30

AMRAP 4:
27 Hang Power Cleans 44/30
27 Burpees Over Bar
27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans 52/38
21 Burpees Over Bar
21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans 62/44
15 Burpees Over Bar
15/12 Calorie Row

For Time:

1 Mile Run

10 Rounds of Bergeron Beep Test

1 Round of Bergeron Beep Test:

7 Thrusters 34/24

7 Pull-Ups

7 Burpees

“Jackie”

For Time

1,000 Meter Row
50 Thrusters 20/16
30 Pull-Ups

4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings 20/16

Teams of 2
AMRAP 25:
12/9 Calorie Row
10 Medicine Ball Squat Jumps 9/6
5 Power Clean and Jerks

1st 6 Rounds: 44/30
2nd 6 Rounds: 52/38
3rd 6 Rounds: 62/44
4th 6 Rounds: 70/48