חמישי 08/09/16
Strength: Every 1:00 for 5:00 5 Deadlift @ 70%3RM Oly Lifting: Squat Snatch 2-2-2-2-2-2-2 Competitors: Every 1:00 For 15:00 1 Push-Jerk For Load רוז וואלי
Strength: Every 1:00 for 5:00 5 Deadlift @ 70%3RM Oly Lifting: Squat Snatch 2-2-2-2-2-2-2 Competitors: Every 1:00 For 15:00 1 Push-Jerk For Load רוז וואלי
ROMWOD Metcon: “Recovery Chipper” For Time: 50 Air Squats 50 Ring Rows 50 Sit-ups 30 Plate Squats (Plate must stay in front of the body) 10/5kg 30 Pull-ups 30 Weighted Sit-ups
Strength: Every 3:00 for 15:00 3*1.5 Back Squat For Load Metcon: MCGHEE 30:00 AMRAP: 5 Deadlift 125/85 kg 13 Push-ups 9 Box Jumps Competitors: Every
Gymnastics: 12:00 EMOM Odd:5 Strict Pull-ups Even:5 Strict Dips Options: Banded Bodyweight Weighted Metcon: For Time: *Score Without Rest *Start and end at the box
Warmup: 1:00 Archer R 1:00 Archer L 3 Rounds: 10 Prone Drislocations 10 Band Pull-aparts 10 Arch-to-Hollow Kip 10 Russian KBS Strength: Every 3:00 for
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