רביעי 07/12/16
Dynamic Warm-up Every 1:30 for 6:00 Barbell Biceps Curls: 12-10-8-6 *Add weight Every 1:30 for 6:00 Double Kettlebell Farmer Carry 50m-40m-30m-20m *Add weight Every 1:30
Dynamic Warm-up Every 1:30 for 6:00 Barbell Biceps Curls: 12-10-8-6 *Add weight Every 1:30 for 6:00 Double Kettlebell Farmer Carry 50m-40m-30m-20m *Add weight Every 1:30
Skill: Overhead Squat Metcon: 15:00 Timecap For Time: 3-2-1 Legless Rope Climb 12-9-6 Overhead Squat 60/40 kg -then- 400m Run *Start rope climb from seated
Strength: Every 3:00 for 15:00 5 Back Squats Start around 75% Cluster 10:00 Work up to 1RM 5:00 to complete 10 reps with 80% Competitors:
3 Rounds: 10 PVC Passthroughs 10 Good Mornings 10 Overhead Squats 5 Burpees Team WOD In teams of two, Running Clock: 0:00-05:00 75 Burpees 05:00-10:00
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