210922
- Osama Kamaluddin
- Sep 21, 2021
- 1 min read
Updated: Sep 22, 2021
Weightlifting Strength
Super set
4 rounds for quality:
5 Strict press
5-10 Strict pullups
Metcon
3 Rounds of:
AMRAP 90 sec
30 DUs
10 KB SDHP
1 min break
AMRAP 90 sec
10 Burpees
10 KB Goblet squats
1 min break
AMRAP 90 sec
10 V-Ups
5 right arm KB swing
5 left arm KB swing
1 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Weightlifting Strength
Super set
4 rounds for quality:
5 Strict press
5-10 Strict pullups
Metcon
3 Rounds of:
AMRAP 90 sec
30 DUs
10 KB SDHP
1 min break
AMRAP 90 sec
10 Burpees
10 KB Goblet squats
1 min break
AMRAP 90 sec
10 V-Ups
5 right arm hang clean and jerk
5 left arm hang clean and jerk
1 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Weightlifting: 25 kg press Bar pullups Wod: 1st Amrap: R1: 2 sets R2: 20 dubs 10 sdhp 15 dubs R3 20 dubs 10 sdhp 20 dubs 2nd AMRAP: 1 sets all 3 rounds 3rd AMRAP: 2 sets all 3 rounds 12 KG KB
Weightlifting Strict Press: 40 KG (PR) Bar pull ups Metcon: Singles- scaled KB-RX Total: 10 rounds تيم بحول فلوس الماي بعدين