שלישי 31/01/17
Strength: Every 3:00 for 15:00 5 One and a half Back Squat Skill: Turkish Get-up 10:00 Practice -or- 10:00 EMOM 1R/1L Turkish Get-up Metcon: For
Strength: Every 3:00 for 15:00 5 One and a half Back Squat Skill: Turkish Get-up 10:00 Practice -or- 10:00 EMOM 1R/1L Turkish Get-up Metcon: For
Warmup: 3 Rounds: 20s Ring row hold 20s Hollow Hold 20s Arch Hold 20s Squat Shoulder Dis. Skill: Handstand: Handstand Kick-up Progression Standing Hollow body
Warmup: 3 RFT: 20 Dolphin Push-ups 16 Jumping Box Step-ups 12 Ring Rows Strength: Every 3:00 for 15:00: Seated Barbell Strict Press 10-8-8-6-6 *Heavier than
Every 1:00 for 18:00 A: 0:45 Close Grip Floor Press B: 0:45 Bent Over Barbell Row C: 0:45 Farmer Carry
Metcon: AMRAP 3:00 10 Deficit Push-ups 20/10 kg plates 8 C2B Pull-ups 6 Snatch 50/35 kg -2:00 Rest- AMRAP 4:00 10 Deficit Push-ups 20/10 kg
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