שישי 05/08/16
Mobility: LAX Ball/Barbell Lat Smash LAX Ball/Barbell Triceps Smash LAX Ball/Barbell Biceps Smash LAX Ball/Barbell Quad Smash LAX Ball/Barbell Ankle Smash Banded Ankle Stretch Skill:
Mobility: LAX Ball/Barbell Lat Smash LAX Ball/Barbell Triceps Smash LAX Ball/Barbell Biceps Smash LAX Ball/Barbell Quad Smash LAX Ball/Barbell Ankle Smash Banded Ankle Stretch Skill:
Metcon: 4 Rounds For Time: 12 SDHP 42.5/30 kg 8 Hang Power Cleans 42.5/30 6 Thrusters 42.5/30kg -1:00 Rest- 12 T2B 8 C2B Pull-ups 6 Bar Muscle-Ups -1:00 Rest- Competitors: 3×3 False
ROMWOD Metcon: Tabata Air Squat Rest 1 min Tabata Wallball Shots 10/6 kg Rest 1 min Tabata Sit-up Rest 1 min Tabata Alternating Lunges The
Warmup: 3 Rounds 0:45 Work 0:15 Rest Russian Kettlebell Swing Handstand Hold Goblet Squat Hold Metcon: “Jack” 20:00 AMRAP 10 Push Press 50/35 kg 10
Gymnastics: Every 1:00 for 12:00 Odd: Strict Regular,Wide,Narrow,Mixed,Mixed,Reverse Pull-ups Even: Ring Dips Choose Reps Prior to start Metcon: For Time: 100 Burpees Competitors: 3 x Choose
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