12 Min AMRAP (As Many Rounds and Reps as Possible)
3 Inch Worms
6 Upright Row
8 Overhead Press
Score: Total Rounds and Reps
For this WOD you will complete 3 Inchworms, 6 Upright Rows and 8 Overhead Press as many times as you can in 12 Mins.
Pick a weight(s) that you can strict press for reps, move to Push Press when you can no longer strict press.
For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. Keeping your belly tight to avoid snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.
For the upright row begin with both hands on the KB or DB’s with your arms locked out straight, lead with the elbows and bring the KB / DB’s up to just below your chin so your elbows finish it and up around the height of your ears. Lower back down slow and controlled to the starting position.
Overhead press, single bell, 4 each side. Doubles or a BB. Start strict and move to push press as required. s above choose a weight that you can strict press for multiple reps, try to remain with strict press for as long as you can. Keep your belly and butt tight asyou press the weight above your head to lock out finishing with your biceps beside your ears Re-set back to rack position between each rep.
ENJOY!
9+1 upright row
9 rounds plus 3 worms, 6 rows and 4 o head press 2×10kg
9 + 1 inch worm
11+ 6 rows