שני 07/11/16
Strength: Every 3:00 for 15:00 Deadlift Warmup Sets: 7-5 Work Sets: 5-3-2 Running Intervals: Each interval is for time 400m Run -1:00 Rest- 600m Run
Strength: Every 3:00 for 15:00 Deadlift Warmup Sets: 7-5 Work Sets: 5-3-2 Running Intervals: Each interval is for time 400m Run -1:00 Rest- 600m Run
Strength: Squat Therapy -then- Every 3:00 for 15:00 5 Tempo Back Squat 5-0-3 Metcon: 10 minute AMRAP: 8 burpees 6 thrusters 42.5/30kg 4 C2B pull
Gymnastics: Spend 10 mins practicing handstand push-ups Followed by 50 reps for time: Hand Release Push ups Metcon: 3 RFT: 10 Strict T2B 10 Strict Pull-ups
Partner WOD For time: 30 burpees wall balls 10/6kg — then — 10 rounds (EACH!) of: 10 Deadlifts, 85/55kg 10 Sit-ups — then — 30
20:00 Mobility 3 Rounds of: 30s Supine Ring Row 30s Rest 30s Hollow Rock (or Hold) 30s Rest 30s Farmers Walk 32/24 kg 30s Rest
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