260816 Sunday

Osama Kamaluddin
12 hours ago
1 min read

Gymnastics

15 min EMOM

Min 1: 10-20 sec bottom of the ring dip hold

Min 2: 10-20 sec top of the ring row hold

Min 3: max hollow hold

Min 4: 10-30 sec HS hold

Min 5: 10-20 sec 90 degree pull-up hold

Metcon

Every 3 mins for 6 rounds (18 min total)

50 Dus

6 squat cleans

round 1+2 at 50%

round 3+4 at 60%

round 5+6 at 70%

of recent 1 rep max

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260812 Wednesday

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