22. Februar 2024
Feb
22
-500m Row @Warm up effort
+
2 sets
-5 Tempo Push ups 2121 tempo
-:15 Supinated deadhang
-10 Hollow body Rocks
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00-1:30
8-10 Dumbbell ( DB ) Bench Press s (2020 tempo)
Minutes 1:30-3:00
8-10 Supinated Barbell Bent Over Rows (2020 tempo)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00-1:30
8-10 Dumbbell ( DB ) Bench Press s (2020 tempo)
Minutes 1:30-3:00
8-10 Supinated Barbell Bent Over Rows (2020 tempo)
Every 3 minutes for 6 minutes (2 rounds):
-24 Barbell Bicep Curl 24s
-24 Overhead Banded Tricep Extension 24s
for 24s, perform 8 reps bottom range, 8 reps top range, 8 reps full range.
For 3 rds
1 minute on each movement, trying to accumulate as many points
as possible:
-Ring Push-Up for reps
-Row for cals
-Wall Sit for duration (seconds)
-Row for cals
30 second rest after each movement
Scoring:
accumulate all reps for all 3 rds per exercise:
rd 1 = all reps in all 3 rds of Ring-Push-Ups
rd 2 = all reps in all 3 rds of calories rowed
rd 3 = all seconds (=reps) in all 3 rds of Wall-Sit
rd 4 = all reps in all 3 rds of calories rowed
wall sit rep count: 1 rep for every second held
6 min AMRAP for quality
-60 sec Frog Stretch
-60 sec Seiza Sit with Thoracic Reaches
wall sit rep count: 1 rep for every 3 seconds held
