שני 25/07/16
Gymnastics: 3 Rounds 0:30 Nose to toes Plank 0:30 Rest 2 Rounds 0:20 L-Sit Hang 0:40 Rest 1 Round 1:00 Hollow 1:00 Arch Skill: 10:00 Arch
Gymnastics: 3 Rounds 0:30 Nose to toes Plank 0:30 Rest 2 Rounds 0:20 L-Sit Hang 0:40 Rest 1 Round 1:00 Hollow 1:00 Arch Skill: 10:00 Arch
Strength: Every 3:00 for 15:00 3 Tempo Back Squats 5:0:3 Metcon: For Time: 21-18-15-12-9-6-3 20/15 kg Barbell Box step ups 50/40 cm Ring Dips Competitors:
Partner WOD אימון זוגות Warm-up 3:00 Team Medball-Burpee Pass Game 2:00 AMRAP Partner Sit-ups 2:00 AMRAP Partner Push-ups 2:00 AMRAP Partner Medball Thrusters 2 vs 2 “Tennis”
Warm-up: 8 Rounds: 0:20 Strict Pull-ups 0:10 Rest -or- 4:00 EMOM: 2 Negative Pull-ups 0:05 Descend -then- 4:00 Squat Prep 20 Arch Shoulder Dislocations Strength: Every 3:00
Strength: Every 2:00 for 10:00 6 Deadlift @ 75% 1RM We added one more rep this week. Keep your form solid, work on T&G Metcon:
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