שלישי 18/10/16
Warm-up: 2:00 Shoulder Mobility 4:00 Tabata Arch & Hollow 4:00 Tabata Handstand Hold & Lunges Strength: Every 3:00 For 15:00 5 Strict Press 10 Horizontal
Warm-up: 2:00 Shoulder Mobility 4:00 Tabata Arch & Hollow 4:00 Tabata Handstand Hold & Lunges Strength: Every 3:00 For 15:00 5 Strict Press 10 Horizontal
Metcon: “Daniel” For Time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run
Skill: 10:00 EMOM Odd: 5 Strict Pull-ups Even: 5 Dips Metcon: 12:00 AMRAP 50 Double Unders 7 Hang Power Clean 70/50 kg 7 Push Press 70/50
Metcon: “Rankel” 20:00 AMRAP 6 Deadlift 100/70 kg 7 Burpee Pull-ups 10 America Kettlebell Swings 32/24kg 200m Run Competitors: Every 1:00 for 20:00 1 Snatch
Oly: Every 1:00 for 12:00 2 High Hang Squat Snatch Metcon: 10:00 Timecap For Time In Teams of 2 (IGUG) 10 Front Squat 60/30kg 10
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