ראשון 18/12/16
Warm-up: 9:00 EMOM: 1: 10 Hindu Push-ups 2: 20 Air Squats 3: 30s HS Hold Mobility: 1:00 Ankle Pulse 1:00 Ankle Pulse 1:00 Medball Thoracic
Warm-up: 9:00 EMOM: 1: 10 Hindu Push-ups 2: 20 Air Squats 3: 30s HS Hold Mobility: 1:00 Ankle Pulse 1:00 Ankle Pulse 1:00 Medball Thoracic
1. Strength: Every 2:00 for 10:00 5 Front Squat *For Load 2. Metcon: 5 Rounds for time: 3 Power Cleans 70/50 kg 6 Front Squat
Strength: 15:00 to work up to heavy 3 Deadlift. Metcon: For time: 20:00 Timecap 50 Handstand push-ups 50 SDHP 42.5/30 kg 50 L pull-ups For
Strength: Every 2:00 for 10:00 7 Barbell bent over rows *For Load Every minute, on the minute, for 10 minutes: Odd – Ring Push-ups x
1. Strength: Every 3:00 For 15:00 5 Strict Press *For Load 2. Metcon: AMRAP 8 Rounds: 0:30 Ring Rows 0:30 Reverse Burpees 0:30 Wallball Shots 10/6
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