ראשון 22/01/17
Warm-up: 2 Rounds 12m Each Lunges Bear Walk Crab Walk Inchworm Skill: Practice Bar Muscle-ups/Kipping Pull-ups 2×8 Arch-to-Hollow Kip 1×8 Floor Hip Extension 1×6 Kip+Hip
Warm-up: 2 Rounds 12m Each Lunges Bear Walk Crab Walk Inchworm Skill: Practice Bar Muscle-ups/Kipping Pull-ups 2×8 Arch-to-Hollow Kip 1×8 Floor Hip Extension 1×6 Kip+Hip
7 Rounds For Time: 20 American Kettlebell Swing 24/16 kg 10 Ring Dips *Kip the Dip and have fun
Strength: Every 3:00 for 15:00 Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 –
Skill: Rings: Skin the cat Muscle-up Transition 5×1 Skin the car 10s Hold at the bottom 5×2 Transition Metcon: For Time: 2-20 Burpees 2-20 Sit-ups
Warm-up: 3 Rounds 20s Hollow Hold 20s Squat Hold 20s Arch Hold 20s Barbell Row Hold 20/15kg Strength: Every 4:00 for 20:00 8 Right Back Rack
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