Monthly Challenge
Daily Burpee Challenge
Pre WOD:
A, EMOM 4 min:
3 Muscle Snatch+3 Extra Deep Overhead Squats
40% of 1 RM
B, E2MOM for 12 min:(6 sets)
1 Squat Snatch
1 Hang Squat Snatch
1 High Hang Squat Snatch
3 Overhead Squat
Weight: 70% of 1 RM
WOD:
Rankel:
20 min Amrap:
6 Deadlifts, 102/70 kg 225/155 lbs
7 Burpee Pull-ups
10 American Kettlebell Swings, 32/24 kg 2/1.5 pood
Run, 200 m
Post WOD:
2-3 Rounds for quality
12/12 DB Bicep Curl on GHD
12/12 Single Arm Tricep Extension
4 Superslow Front Squats 30% of 1 RM
DB Bicep Curl: https://youtu.be/0hmR9pEeBBM
SA Tricep Extension: https://youtu.be/9KRNUHMlxsQ
Superslow: https://youtu.be/DiVNb5jaZb4
