חמישי 17/11/16
Warmup: 20 PVC Shoulder dislocations 20 PVC Behind the neck press 20 Dolphin Push-ups 20 PVC Wall overhead squats Skill: Double Unders/Triple Unders Every 1:30
Warmup: 20 PVC Shoulder dislocations 20 PVC Behind the neck press 20 Dolphin Push-ups 20 PVC Wall overhead squats Skill: Double Unders/Triple Unders Every 1:30
Mobility: 4:00 Lax Ball Shoulder Smash 4:00 Banded Quad Stretch 4:00 Lax Ball Glute Smash 4:00 Kettlebell Shoulder Mobility Recovery Metcon: For Time or Not
Metcon: For Time: 28 C2B Pull-ups 21 Burpees 14 Power Clean & Jerks 60/40 kg 7m Handstand Walk (rest 3:00) 7m Handstand Walk 14 Power
Strength: Every 3:00 For 15:00 Deadlift 7-5: Warmup Sets 5-3-2: Work Sets Metcon: 5 Round AMRAP: 2:00 5 Legless Rope Climbs Max KBS 32/24kg 2:00 Rest Score
Strength: Every 3:00 for 15:00 5 Back Box Squats Metcon: Timecap 15:00 For Time: 400m Run 35 HSPU 400m Run 25 HSPU 400m Run 15
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