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Benchmark WOD „Chelsea“ EMOM 30: 5 Pull-ups 10 Push-ups 15 Squats
A) 15 minutes amrap: 20 reps Ring Leg Curl 15 reps Goblet Cyclist Squats 10 reps narrow Grip Lat Pulldown B) 12 minutes amrap of: 3 Power Cleans M80kg/W50kg 5 Handstand Push-ups 7 Calories Bike or Row
A) 15 minutes amrap of: 20 Plate cossack squats / 10 each side M20kg/ W15kg 15 Biceps Curls with Barbell (add weight if possible) 15 Banded Triceps Extensions B) For time: 30 toes-to-bars 40 single-arm dumbbell snatches M22,5Kg/ W15Kg 50 dumbbell box step-overs M24inch/ W20inch 40 single-arm dumbbell snatches (same weight) 30 toes-to-bars
Partner Cameron: 50 synchro walking Lunge Steps 25 Chest to bar Pull-ups 50 Box Jumps M24inch/W20inch 25 Tripple Unders 50 Hip Extensions 25 Ring Dips 50 Knees to Elbows 25 Partner Wall-Ball Tosses M9kg/W6kg 50 synchro Sit-ups 5 rope climbs
A) EMOM 12 1) 40 seconds amrap lying Dumbbell leg curls 2) 30 seconds amrap Dual DB Pendlay row B) 3 rounds of: 90 seconds work / 30 seconds break 1) 200/150 meter row + amrap Step-ups with 2 Kettlebells or DBs (farmers carry Step- ups) M24kg/W16kg 2) amrap meters Prowler push M60kg/W40kg 3) 30 jumping Lunges + amrap calories Bike
