3 Rounds for warm-up:
200m Run
10x HR Pushup
12min. to find Bench Press 5RM
21min. EMOM
A: 5x Bench Press %80-85 of 5RM
B: 10-12x Standing Dumbell Press
C: 10-12x Prone Ring Row
4 Rounds:
8x Dumbell Row L
8x Dumbell Row R
12x Dumbell Upright Row
23.05.2018 – RAMAZANWOD 8
6 Rounds Superset
6-10x Close Grip Bench Press
10-15x Ring Row
4×12-15 Barbell Curl
4x5min. Circuit
1- 30 Sec. Work 30 Sec. Rest Dumbbell Power Clean&Press
2- 30 Sec. Work 30 Sec. Rest Toes-to-Bar(Sit-up)
3- 60 Sec. Work 30 Sec. Rest Plank
4- 30 Sec. Work 30 Sec. Rest Push-up
5- 30 Sec. Work 30 Sec. Rest Wall Squat Hold