רביעי 10/02/16
Skill: Double Unders 5:00 Handstand 10:00 -then- EMOM 08:00 Odd: 0:30 Handstand Even: 30 Double Unders “Half Murph” For Time: Cap 30:00 800m Run 50
Skill: Double Unders 5:00 Handstand 10:00 -then- EMOM 08:00 Odd: 0:30 Handstand Even: 30 Double Unders “Half Murph” For Time: Cap 30:00 800m Run 50
Strength: Deadlift Find 5RM Skill: EMOM 10:00 / Practice Clean for 10:00 with coach 1 Power Clean (add 5/2.5 kg every minute) 14:00 AMRAP –
Static Shaping: Cap 10:00 Accumulate 1:00 Perfect Plank 20 Arch Rocks 1:00 L-Hang/Hollow Hang 20 Arch Rocks 1:00 AMRAP T2B Strength: Cap 20:00 Strict Press 3×5 (add
Mobility 20:00 Warm Up: 10:00 100 Single Unders Max Strict Hollow Pull-ups 50 Double Unders/25 (Single-High Single-Single-Double) Max Strict Hollow Push-ups Strength: 15:00 Work up
“Jack” Hero WOD Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis,
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