רביעי 25/05/16
Mobility: 2:00 x 2 Shoulder Front BB Smash 2:00 LAX Ball Infraspinatus Strength: Hang Power Clean: 3-3-3-3-3-3-3 Mandatory ROMWOD Competitors: Take a rest day or
Mobility: 2:00 x 2 Shoulder Front BB Smash 2:00 LAX Ball Infraspinatus Strength: Hang Power Clean: 3-3-3-3-3-3-3 Mandatory ROMWOD Competitors: Take a rest day or
Warm-up: 3 Slow Rounds: 20 Double Unders 15 Band Pull-aparts 10 Narrow Grip Overhead Squat Metcon: 20:00 AMRAP 5 C2B Pull-ups 10 Ring Dips 15 Overhead
Skill: Rope Climb Metcon: Complete as many rounds as possible in 20 minutes of: 20 Box Jump Overs 40/50 cm 12 Towel Pull-ups Competitors: Practice
3 Rounds for time: 800m Run 50 Back extensions 50 Sit-ups Competitors: Back Squat 4×4 @70-80% No oly’s belt or sleeves.
For Time: (Time Cap 10:00) 75 Wallball Shots 30 Strict Pull-ups -2:00 Rest- 4 Rounds For Time:(Time Cap 12:00) 14 Alternating pistols 7 Power Cleans 50/35kg
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