Strength
12-Minute EMOM
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Minute 1: 8–12 Dumbbell Z-Press
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Minute 2: 8–12 Single-Arm Dumbbell Row (Left)
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Minute 3: 8–12 Single-Arm Dumbbell Row (Right)
Coaching Notes:
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Choose a weight that allows you to complete 8–12 reps each round. For the first set, keep 2–3 reps in reserve.
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DB Z-Press: Keep your core engaged. If your back begins to arch, reduce the weight or sit with your legs slightly bent.
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Single-Arm DB Row: Focus on a full range of motion and controlled tempo.
WOD
4 Rounds — 3 min ON / 90 sec OFF
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20/15 cal Erg
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25 Wall Balls (9/6 kg)
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Max Distance KB Farmer Carry in remaining time (32/24 kg)
Goal:
Aim for a hard but controlled effort — stay consistent across rounds and manage your rest periods efficiently.
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#WOTW: Jake Dearden Running Series