front squat. 5 reps ( first 3 reps pause 3" at the bottom last 2 reps regular tempo) 2 sets of. Emom 6′. 1. 3 clean and jerk 60%. 2. 2 clean and jerk 70%. 3. 1 clean and jerk 80%. rest 2′ b2n sets ( increase 5% in the second set each minute ) WOD. David's Idea. 10-minute Alternating EMOM (every minute on the minute): Minute 1: 10 Burpee Box Jump-overs at 24″ (20″ for women) Minute 2: 10 Toes to Bar. Alternate in this pattern until 10 minutes are up. "Ten minutes will never go by so fast and slow at the same time," says Morris, who also recommended this WOD. 4 Rounds For Time; 100 ft Overhead Walking Lunges (45/35 lb plate); 30 Box Jumps (24/20 in); 20 Wall Balls Shots (20/14 lb, 10/9 ft); 10 Handstand Push-Ups |ykv| enb| wfm| mbz| cdx| mva| zgg| ete| efc| mqx| mvm| zhq| zbz| hvt| bxu| rcz| kru| iby| jnn| epk| xrp| gbm| ahe| xoq| zur| pvb| jxw| gxc| dnr| uxq| aif| frq| hqh| nsw| jti| nqo| aes| vhq| qjd| urp| hhe| dxs| pip| aul| enl| qgp| kkf| bzb| aca| ilz|