260405 Sunday

Osama Kamaluddin

Apr 5

1 min read

Strength

16 min emom

Min 1: 30-40 sec HS hold

Min 2: 30-40 sec hollow hold

Min 3: 30-40 sec ring support hold

Min 4: rest

Metcon

For time (15 min cap)

40 DB deadlifts

30 DB front rack lunges

20 DB thrusters

10 DB devil press

** EMOM 20 DUs

2DBs 22.5/15

Recent Posts

See All

261008 Thursday

In teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM

261007 Wednesday

Weightlifting Hang squat clean build to 3RM DNG 5 sets at 80-90% 1 hang squat clean + 1 front squat Metcon 12 min AMRAP 18/12 Cals or 400m run 12 wallballs 6 toes to bar 3 burpee box jump overs

261006 Tuesday

In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run