יום שבת 11/03/17
Strength: 5X5 Bent Over Row Pause for 3 sec at the top of each rep Metcon: For time: 400m Plate Carry (Hug In front of
Strength: 5X5 Bent Over Row Pause for 3 sec at the top of each rep Metcon: For time: 400m Plate Carry (Hug In front of
Skill: Pistol Squat 3 Rounds Not For Time: 10 Candlesticks 10 Box Pistols For Time: 2:00 AMRAP of Pull-ups 1:30 Rest -then- 20-15-10-5 Elevated Push
Strength: Heavy 3 Push Press Metcon: Run 600 9 Deadlift 100/75 (or 60% 1 RM) Run 400 7 Deadlift Run 200 5 Deadlift run 100
Mobility: ROMWOD Metcon: 18:00 Emom 1)12 Burpees 2)15 Wall Ball 3)10 Box Jumps Competitors: Ask your coach what to do!
3 rounds: 10 T raise 10 Y Raise 10 I Raise 20 Snow Angels Strength: 5*5 Pull Ups (Weighted/Strict/Eccentric) Skill: Practice Hand StandPush Ups Metcon:
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